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Components

Muscle-ups

Metcon

Settings

Workout

Tuesday

Warm-up

10 mins

Gymnastics

20 mins

Gymnastics Stations E2MOM for 3 sets of each
Station 1: Muscle Ups - 2-5 reps with pause in the dip and a pause at the top of the dip.
*Scale to low ring progressions with a pause in the dip and a pause in the top of the dip.

Station 2: 25-50' HS Walk
*Scale to partner assisted walks or wall walks to shoulder taps.

Station 3: 45 second accumulated L-sit
*Scale accordingly

Muscle-ups (3 sets 2-5 reps with pause in dip & at top)

Muscle-ups

Metcon

Metcon (Time)

3 Rounds
400m Run or Row
10 Strict HSPU
15 C2B
20 Alt Pistols

*15 min cap

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 14, 2017

Male Clients

1

Brandon
Shuck

6:00 AM CrossFit

3 x 5

2 strict + 3 kip with pause in bottom and top of dip

1

Robert
Herford

6:00 PM CrossFit

3 x 5

2

Gary
Blount

11:00 AM CrossFit

3 x 3

2

Steve
Schuler

5:00 PM CrossFit

3 x 3

3

Kason
Davis

6:00 PM CrossFit

3 x 2

Work on stringing together

4

Brad
Brodzinski

6:00 PM CrossFit

3 x 5

rings on ground

4

Carlos
Jara

5:00 PM CrossFit

3 x 5

4

Private

5:00 PM CrossFit

3 x 5

4

Todd
McDaniel

6:00 AM CrossFit

3 x 5

scaled rings

4

Travis
Stutts

6:00 PM CrossFit

3 x 5

nor mu

5

Mike
Hannon

6:00 AM CrossFit

3 x 4

ring progressions

5

Mike
Morelli

6:00 AM CrossFit

3 x 4

ring progressions

6

christopher
carroll

11:00 AM CrossFit

3 x 3

3 scale from floor

6

Mark
Darvill

6:00 AM CrossFit

3 x 3

Female Clients

1

Georgia
Rivers

6:00 AM CrossFit

3 x 9

2

Caitlin
Woodrow

7:00 PM CrossFit

3 x 5

modified

2

Jenny
Rosas

5:00 PM CrossFit

3 x 5

2

Michelle
Shuck

11:00 AM CrossFit

3 x 5

low ring progressions

3

Page
Hannon

6:00 AM CrossFit

3 x 4

4

Nikki
Kirsch

9:00 AM CrossFit

3 x 2

red banded dips and holds at bottom

5

Meredith
Noll

5:00 PM CrossFit

3 x 0