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Blog Wednesday, 3.7.2018

Blog

Wednesday, 3.7.2018

  • by rbwrv
  • March 7, 2018

Wednesday, 3.7.2018

CrossFit Class: 5:30am, 8:00am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

3 Rounds

300m Row

10 Ring Row

10 Push up

10 Sit up

Mobility:

Shoulders

Posterior chain

Ankles

WOD:

50 Double Unders

3 Bar Muscle ups

400m Run

3 Ring Muscle ups

300m Row

3 Bar Muscle ups

200m Run

3 Ring Muscle up

200m Run

3 Bar Muscle ups

300m Row

3 Ring Muscle ups

400m Run

3 Bar Muscle ups

50 Double Unders

 

Scaling for Muscle ups.   Alternate between 6 Pull ups and 6 Dips.

ex:

50 Double Unders

6 Pull ups

400m run

6 Dips….

Accessory:

GHD Sit ups

-4×8

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