Monday - 2/19/2018

Warm Up:

10 Ring Rows
Banded Shoulder Activation
10 Ring Rows, difficult
20m Lunge
50 Single-unders
10 Ring Dips
20 Prison Squats
25 DU
5 Ring Pull-ups + 5 Ring Dips
10 Wall Balls
25 DU

 

Muscle-ups/C2B:

Practice/Focus

 

"CrossFit Open 15.3"

14 min AMRAP
7 Ring Muscle-ups
50 Wall Balls (20/14)
100 DU

*Use either Rx or Scaled + 7 Jumping C2B*

Rx: RMU, 20/14# to 10/9', DU
Rx, Masters 55+: DU, 20/10# to 9/9', RMU
Rx, Teens 14-15: DU, 14/10# to 9/9', RMU
Scaled: 50 WB at 20/10# to 9/9', 200 Singles
Scaled, Masters 55+: 50 WB at 14/10# to 9/9', 200 Singles
Scaled, Teens: 50 WB at 14/10# to 9/9', 200 Singles