January 18 2017

Posted by on Jan 18, 2017 in WOD's | Comments Off


MU Progressions Week 6
3X10 False Grip on rings, hollow to superman
3X5 False Grip on rings banded MU, high rings, low rings scale
3X10 Ring Dips
*attempte to repeat at open gym
3X8 Hollow to superman on rig
3 min EMOM strict chin up to bar
3X8 hips up or chest to bar
12 minute EMOM
3 Ring MU
orĀ 
5 Bar MU
Then
600m Row
Then
5 Rounds of "Cindy"
5 Pullups
10 Pushups
15 Air squats
*scale so you can finish under the 15 minute time cap*
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109