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08202018

19
Aug

08202018

Crossfit Garage – CrossFit

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Metcon

Skills

Metcon (Time)

7 rounds of:

15 hip-back extensions

3 strict muscle-ups

Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.

Metcon (Time)

Intermediate Option

7 rounds of:

10 hip-back extensions

3 assisted strict muscle-ups

Beginner Option

5 rounds of:

7 hip, back or hip-back extensions

3 assisted strict muscle-ups
Intermediate is Rx+

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