Wednesday 161019

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Monster Walks

10 Wall Ball Squats

5m Bear Crawl

30s Dead Bug

Class

Overhead Lunge (10-10-10-10-10)

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Aerobic Conditioning

Metcon (No Measure)

Row 3 km

Vary stroke rate every 500m between:

24-26-28 SPM

Gymnastics

Ring Muscle Up Practice (5-5-5-5-5)

Reverse Transitions

(start in the bottom of a dip and slowly reverse transition down to hanging below rings, fast transition back to bottom of dip).

We did Muscle Ups in class today so if you performed Ring Muscle Ups in the workout you can add these to help build in some focus on position or leave them out if you are feeling fatigued. If you didn’t then these are a great way to move toward Ring Muscle Ups. (ignore scoring, today is for technique).

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