10/14/2015

West Little Rock CrossFit – CROSSFIT

Muscle-ups

Muscle ups:

1 set max rep bar or ring muscle-ups, then either:

A. 10 minutes working on progressions

OR

B. Every 2 minutes for 10 minutes (5 rounds):

Perform 50% of 1 set max reps

Metcon (3 Rounds for reps)

5 minute clock:

600m run

Max rep wall ball shots (with remaining time)

Rest 4 minutes

4 minute clock:

400m Run

Max rep wall ball shots (with remaining time)

Rest 3 minutes

3 minute clock:

200m Run

Max rep wall ball shots (with remaining time)

Metcon (No Measure)

3 RFQ

:30 plank

20 sit ups

10 mountain climbers (each side)

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