CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
(Click here to go to the Endurance WOD)
Austin is good at gymnastics. (Pretty sure this goes without saying… but, don’t try this at home, folks!)
Conditioning
Part A
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds
Muscle-Up Modification:
Option 1- Alternating rounds of pull-up/ring row and dip (One will be done twice, one will be done three times)
Option 2- Low Ring Muscle-Up Transition Drills (no rep count necessary)If push-ups are a strong movement for you, loop a band around your back and pin it down with your
hands to create a band-resisted push-upNote modifications used for Muscle-Ups in comments
Option 1- Alternating rounds of pull-up/ring row and dip (One will be done twice, one will be done three times)
Option 2- Low Ring Muscle-Up Transition Drills (no rep count necessary)If push-ups are a strong movement for you, loop a band around your back and pin it down with your
hands to create a band-resisted push-upNote modifications used for Muscle-Ups in comments
Part 2
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters
50 Kettlebell Swings (32/24 kg)
Run 800 Meters
Aim for no less than 7 reps per set on the swings, but feel free to use challenging weight today!