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CrossFit Cambridge – CrossFit

Strength

Front Squat (Heavy Double)

Muscle-ups

5 Sets of:

A) 1 Strict Muscle Up + 1-3 Kipping MU

B) 1-3 Kipping MU

C) 5-10 Total MU

D) Box Transition (1-5 reps)

E) 5-7 Muscle Up Rows

*Notice there are NO banded transitions today. Muscle up rows are going to be the “easiest” option. To make these more difficult, move your feet as far out in front of you as possible. Try to limit the movement to only using your arms. Don’t allow your legs/feet to help (if possible).

Conditioning

Metcon (Time)

For Time:

Run 2 laps

30 Wall Ball (20/14 to 10ft)

30 KB Swings (32/24kg)

30 Wall Ball

30 KB Swings

Run 2 Laps
20 minute cap.

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