2/10/17

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

warmup – 2 rounds

100 m run

2 wall walks

5 hanging scap retractions

5 pushups

Bar Muscle-ups (10-15 min skill work)

work on progression

*If you already have a bar Muscle up work on efficiency(tight hollow body;not much movement) 5×3

Metcon (No Measure)

EMOM 15min

Min 1) 30 DU + 3 Bar Muscle ups

Min 2) Max HS Walk/30sec hold

Min 3) 10 Ring Dips

Metcon (Time)

Partner Row Relay: 100/80 Cals

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