Thursday - CrossFit

12/17/2015

Coach's Warm Up/Mobility

Muscle Ups

Skills to practice:
- Transition
- Beat Swing
- Non False-Grip Muscle Ups
- Strict Muscle Ups
- Weighted Muscle Ups

Metcon (AMRAP - Reps)

AMRAP 12:
1 Muscle Up
1 UB Power Clean 135#/95#
2 UB Muscle Ups
2 UB Power Cleans 135#/95#
3/3, 4/4, 5/5, etc

- Ladder up as far as you can.

- If you can no longer go unbroken, restart the ladder from 1.

- Scale with CTB/Pull Ups/Ring Rows

Abs

Dan Shrum