CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
During the Skill Session, athletes should use this time to practice their C2B Pull-up and Muscle-up skills that will transfer to the workout. For those who are close this is a great time to try for a “first”. For the workout, athletes should pick appropriate scaling options and aim for sub 7:00 on part 1 and see how far they can get in part 2.
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Hold
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development
Workout
Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing
Sc20/16 – Rx24/20 – Rx+32/24
C2B
into…
15-12-9
American Kettlebell Swing
Sc20/16 – Rx24/20 – Rx+32/24
Bar MU
-16:00 Hard Cap-