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02142018

13
Feb

02142018

Crossfit Garage – CrossFit

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Warm-up

Pull Up Tabata Warm Up (No Measure)

4 min Tabata

Min 1: Hollow Hold

Min 2: Superman Hold

Min 3: Hollow Rocks

Min 4: Superman Rocks

Immediately into—

4 min Tabata

Min 1: Active hand from Rig

Min 2: Kip Swing

Min 3: Strict Pull Ups

Min 4: Kipping Pull ups
Use bands for Strict Pull Ups if needed (NO BOUNCING!)

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
ONLY DO THIS IF YOU ARE CONFIDENT IN YOUR RING MUSCLE UPS.

If still gaining confidence, perform the following EMOM.

Metcon (6 Rounds for reps)

EMOM x 18

Min 1 – Max Muscle Up Transitions (from toes or heels)

Min 2 – 15 -20 burpees

Min 3 – 15-20 KBS 53/35

Rx+ Ring Muscle Ups
Score is number of muscle up/ MU Transitions

Reference

Muscle-ups (6 x Max reps)

Weightlifting

Bench Press (Build to Heavy 5 Rep)

some OPTIONAL work.

Especially for those who did the 30 MU For Time

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