Warmup:
-3 Sets of 10 Pullups
-3 Sets of 10 Ring Dips

Kipping Progressions
Muscle-up Progressions

Sprints:
-10, 50 Meter Sprints
*Sprints 1,2, and 3 should be done at approx. 60%, 70%, and 80% of max effort. The last 7 sprints should be at approx. 90%-99% of maximum effort. Rest 2min between sprints.

Gym Update:
*The team page for the American Lung Association Stair Climb (taking place on March 20th) is up and running. Janet DiSalvo is your team captain and will be coordinating the days efforts. To go to the team page please click here. There will also be a CrossFit Prime member night out taking place later that evening at the Ashburner Inn in Northeast Philadelphia.

*On Saturday March 6th the 9:30am CrossFit class will be moved up to 9:00am and there will be no open gym time on this day. On Saturday March 13th we will be closed for the day, as we will be attending the CrossFit Games Sectionals. We encourage all of you to do the same. We will resume a normal Saturday schedule on March 20th.