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CrossFit Staines 23/04/21

CrossFit Staines – CrossFit

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Warm-up

Warm-up (No Measure)

1-2 ROUNDS

8/8 SA KB DL (Light)

8/8 SA KB Russian Swing

10 PVC Pass Throughs

250/200m Row

Into…

2 ROUNDS

10 PVC Passover

8 Scap Pull-Ups

8 Kip Swings (Rings or Rig)

8 Ring Rows

Skill

Metcon (No Measure)

BAR MUSCLE UP/PULL-UP PROGRESSION

Minute 1 – KIP ( WHATEVER PROGRESSION YOU ARE AT)

Minute 2 – Transition + Dip 1+1 (either from a jumping BMU or using the OLY bar + rig)

Minute 3 – Heavy Farmers Carry

Minute 4 – Inverted rows

If you do not have a bar MU it will be to work toward your current goal – PU/ C2B etec

Workout

Metcon (Time)

3 ROUNDS FOR TIME

5 Bar Muscle Ups

15 Hang Clean and Jerk

500/400m Row

(Score is Time)

Option 1: Jumping Bar MU

Option 2: Burpee Pull-Ups

Option 3: Strict Pull-ups

Option 4: Inverted Rows

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Upper Back / T-Spine Roll

(No Measure)

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