WORKOUT OF THE DAY
Muscle Up Friday 3/11/17
2nd November 2017 by
CrossFit
Warm Up
10 Kips on Rings
10 Air Squats
5 Hang Power Cleans add 10/5kg each round
WOD
“Nasty Girls”
3 Rounds For Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 60/42.5kg
30min CAP
CrossFit Lite
Warm Up
Banded Scapular Press x10
Banded Pull x10
Row 30 seconds
2x KB Front Rack Hold 30 seconds
Strength
BB Landmine Push Press 5,5,5,5,5
BB Bent Over Row 5,5,5,5,5
BB Reverse Lunge 5,5,5,5,5
BB Good Morning 5,5,5,5,5
WOD
12min Clock
Min 1,6 Airbike
Min 2,7 Rest
Min 3,8 Ring Row
Min 4,9 Rest
Min 5,10 KB Farmers Walk
Min 6,12 Rest
Mobility
Barbell Quad Roll