08
Apr
2018
2018
9 Apr 18
Bombers Crossfit - CrossFit
Warm-up (No Measure)
3-5 mins general warmup
then
2 rounds not for time:
10 Wall Facing Squats (weight in heels and chest staying tall)
10 pushups (strict controlled full range of motion)
2 rounds not for time:
5 Medball Front Squats
5 Medball Push Press
5 Wallball
Warm-up
Metcon
Metcon (Time)
For Time: 10min Timecap
100 Wallballs (30/20lbs)
Skill
Warm-up (No Measure)
15min Practice Strict Muscle ups
3x10 low ring false grip Muscle up transitions (feet directly under the rings )
3x5 low ring false grip Muscle up transitions (feet walked forward of the rings, this will be more challenging)
3x3 seated L-position low ring false grip Muscle ups (use a band to assist if needed on these)
Then in remaining time practice from the high rings using a spotter if needed (these should be strict)
No Comments