Main – CrossFit
A: Partner MedBall Warm-Up (No Measure)
About 12 feet away, facing your partner, perform the following:
-Granny Tosses
-Thruster Tosses
-Side Pitch (R/L)
-OH Toss
-Sit Up Toss
Perform the following in transition between tosses:
-Air Squats (15)
-Walk out to Push-Up
-Turn Outs
-Supermans
B: Muscle-Up Technical Work (No Measure)
If you have MU’s, work singles or doubles with efficiency (Pointed Toes, High Hips, Turn-Overs).
If you are pursuing Muscle-Ups, practice the following:
-Ring Kipping (Hollow Body Position and Tightness)
-Banded Strict Muscle-Ups (Work on the Pull-Through and Dip Out)
-Elevated Hip Pops (Focus on Driving Heels down and Hips Up).
C: Front Squat (5-5-5+-5+ (65-75-85-65%))
D: Metcon (Time)
30 Burpee Muscle-Ups For Time
Scales:
L1- 30 Burpee C2B Pull-Up
L2- 30 Burpee Pull-Ups
L3- 6 RFT
5 Ring Rows (Tough)
5 Burpee’s