CrossFit Staines – CrossFit
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)