CrossFit – Thu, Oct 17
Warm Up
Warm Up
Band Warmup
-into-
3 rds
30-second Jump Rope (practice)
10 Ring Rows (easy)
5 Kip Swings
5 Turkish Sit Ups (each)
Skill
Bar Muscle Up Skill (AMRAP – Reps)
2:00 AMRAP for max reps of:
Bar Muscle Ups
*Mod 1- Kipping Chest to Bar Pull-ups or Kipping Pull-ups
*Mod 2- Ring Rows
WOD
Metcon
6 sets
1:30 AMRAP
50 Crossovers (Or 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-
*No score, focus on quality of movement
