01/10/2020

Palo Duro CrossFit – CrossFit

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Gymnastics

10 Minutes of Muscle-up practice & Good mornings

Muscle Up Progression (10 Minutes of Work)

From Lowered Rings or Jumping Position

Good Mornings (w/ Weight Plate) (10 Reps EOMOM for 10 Minutes )

https://www.youtube.com/watch?reload=9&v=8GOEpk55Ka8
These are not done as fast as possible, but slow, controlled, & heavy.

Workout of the Day

Metcon (Time)

For Time

2 Rounds

03 Squat Snatches (95/65, Rx+=135/95)

06 Ring Muscle-ups (Scale= Jumping Ring MU)

09 Lateral Bar Hops (L/R=1)

Then, 2 Rounds

03 Squat Snatches (95/65, Rx+=135/95)

06 Bar Muscle-ups (Scale= Jumping Bar MU)

09 Lateral Bar Hops (L/R=1)