Wed20150513

CrossFit Crescent – CrossFit

 

Skills & Drills

Muscle Up Progression

2 x M.E. False Grip Pull-ups

3 Sets of Kipping Work on Rings

3 x M.E. Lateral Hip Extensions (feet on box, ring row position, hips on floor, rings higher than the box

2 x M.E. Strict Banded MU’s

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

3 Ring Dips

6 Pull-ups

9 Wall Balls 14# / 20#

Sport WoD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

3 Muscle Ups

6 Pistols, 3 per leg

9 Toes-to-Bar

Cash-Out

Both Groups:

The 2 exercises from the Skills and Drills section that you had the most trouble with; do 2 more sets before leaving the gym.

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