friday - crossfit


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)

10 Rounds:
1 Minute work/1 Minute rest (20 min total)
Air Squat

Do not drag your ass on this workout.

You are meant to try to average 1 squat per second.  You will use a wall ball to make sure you are hitting depth.

Dan Shrum