Public Whiteboard

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Components

Muscle-ups

Pull-ups

Metcon

14Apr2016

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Strength & Skill

1: Muscle-ups (Max Rep)

Muscle-ups

2: Pull-ups (Max Rep)

Pull-ups

Metcon

Metcon (Time)

3 RFT:

21 Box Jumps (24/20)
21 Thrusters (95/65)
3 Ring Muscle Ups

*Scale For Muscle Ups*

1 Muscle Up = 3 Ring Dips & 3 Chin Ups

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

Whiteboard:

Thursday, April 14, 2016

Clients:

Clients

Micheal
Young

9:30 AM CrossFit

1 x 5

Andrew
Stitzel

6:00 PM CrossFit

10 x 3

Carolyn
Johnson

6:00 AM CrossFit

0 x 0