TONIGHT! FRIDAY NIGHT LIGHTS! CrossFit Deep Ellum
BASICS:
Every 2 minutes, for 18 minutes:
- Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
- Station 2: 45-60 second Nose-to-Wall Handstand Hold
- Station 3: Alternating Pistol Progressions x 6-8 each leg
Every minute, on the minute, for 24 minutes (6 sets of each):
- Minute 1 – Row 200/run 150 Meters
- Minute 2 – 15 Kettlebell Swings
- Minute 3 – 10 Thrusters
- Minute 4 – 4-6 Strict Pull-Ups
- (add weight if these are easy)
PERFORMANCE:
Every 2 minutes, for 18 minutes:
- Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
- Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
- station 3: Alternating Pistols x 16-20 reps (if you’re proficient, add weight with a kettlebell)
Every minute, on the minute, for 24 minutes (6 sets of each):
- Minute 1 – Row 200/run 150 Meters
- Minute 2 – 15 Kettlebell Swings (32/24 kg)
- Minute 3 – 10 Thrusters (95/65 lbs)
- Minute 4 – 12 Chest-to-Bar Pull-Ups
EVERYONE: Cardio: Run 4×200 on 2 minutes