Saturday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

Running Warm-Up…

3 SETS

:15 Butt Kickers

:15 High Knees

:15 Jumping Jacks

:15 Tuck Jumps

Followed by…

3 Rounds

10 Scap Pull Ups or EZ Ring Rows

10 Kip Swings or :20 Hollow Hold

10 Alt. Step Ups*

*Move to box jump in 3rd round

Workout

Metcon (Time)

FOR TIME

1 Mile Run

10 Ring Muscle-Ups

70 Box Jumps (24/20)

10 Ring Muscle-Ups

1 Mile Run

– 35 Minute Cap –

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

RMU OPTION 3: 20 Ring Rows

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

1 Mile Run

20 Ring Muscle-Ups**

140 Box Jumps (24/20)

20 Ring Muscle-Ups

1 Mile Run

*Partners run both miles together. In the other movements, P1 works while P2 holds kettlebells or dumbbells (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.

**Teams have option for 40 Burpee Pull-Ups instead of Muscle-Ups

(Score is Time)

RMU OPTION 1: Jumping Ring Muscle-Ups

RMU OPTION 2: Chest to Bar Pull-Ups

Finisher

Warm-up (No Measure)

3 ROUNDS:

15 DB Bicep Curls

15 Overhead Tricep Extension

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