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CrossFit TW18 Staines 27/02/2019

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 9 MIN
40s Box Step-Ups (Progress Higher)
40s Banded Good Morning
40s Row (Moderate Pace)

8min Prep for Mu skill…
Muscle Up Progression

– False Grip Ring Row
– False Grip Ring Row + Transition
– False Grip Ring Kip
– FG Kip to Hip

Skill Work

Metcon (No Measure)

EMOM x 6 MIN
MIN 1 – 45s Row (Hard!)
MIN 2 – 45s of MU Skill

– False Grip Ring Pull-Up
– False Grip Ring Row
– MU Transition

Metcon

Metcon (No Measure)

EVERY 5:00 for 4 SETS PERFORM…

500m/2min Row
15 High Box Jumps (30/24)
Max Muscle ups in Remaining Time

(No rest between sets)
(Begin the next set exactly every 5min)

Scaling
Row…
Sub for any machine for 2min

High Box Jump…
Less Reps
Higher Step Up
Higher than norm so challenge the jump

Muscle Ups…
Mu Attempts if your “close”
Strict Banded Pull Ups + Transitions

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