03/07/2016

6
Mar

03/07/2016

Palo Duro CrossFit – CrossFit

View Public Whiteboard

Gymnastics

Muscle Up Progression (3 Sets of Max Muscle Ups)

From Lowered Rings or Jumping Position
Scaled = Jumping Muscle Ups

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Minutes

01 Muscle Up

10 Overhead Squats (95/65)

20 Sit-ups
* If all rings are taken, complete 1 Muscle-up when a set of rings are open.

* Sub for Muscle up = 3 Pull-ups & 3 Ring Dips.