Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

AMRAP 8 (good form, controlled)

200m row

10 v-ups or tuck ups

16 single leg RDL (8 per leg)

12 single arm KB bent over row (6 per arm) support on box

Muscle-ups (15 min skill work. transitions below)

for athletes that don’t have gymnastic strength yet perform the following

4 sets

5-8 ring pullups (palms facing each other)

10 banded lat pull downs

:15 hold bottom of ring dip

:15 hold top of ring dip

skill progressions for those with gymnastic strength

1) two false grip ring row + 1 transition over ring *heels on ground*

2) ring ice cream maker https://youtu.be/rFIW5XKq0iI

3) jumping ring MU

4) ring kip with hips to rings

5) ring MU

Metcon (AMRAP – Reps)

both metcons are back to back (total 15 minutes but record 2 scores)

5:00 of max MU (scale with BMU or max burpee pullup)

Metcon (AMRAP – Rounds and Reps)


12 deadlift (185/135)

12 hand release pushups