Ballston CrossFit » Thursday, June 21, 2018

Thursday, June 21, 2018

Gymnastics Strength:

Muscle Up Skills and Drills
Rx: 5 x 3 Strict Muscle Ups
Fx: 5 sets of 3 swings + 1 Muscle up (or a similar complex).

Developement:
3-5 Sets:
5 False Grip Ring Pull ups, 5 False grip ring rows
5 Low ring transitions

Conditioning:

“Schlitz”
4 rounds:
400m Run
4 Muscle Ups (Fx: 4 Chest to bar Pull ups + 4 Ring dips)
40 Double Unders

Post-WOD Finisher:

3 x :45
Front Rack KettleBell Wall Sit

Rest 1:00 after each round

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