CrossFIt Windansea – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

“Nate”

AMRAPx20

2 Ring Muscle Ups

4 Handstand Push Ups

8 KBS (70/53)
Muscle Up Progressions

Level 1-

4 Bent Over Rows + 4 Tricep Kickbacks

Level 2-

3 Pull Ups

3 Box Dips

Level 3-

2 Banded Muscle Up Transition

Level 4-

Muscle Up (only do this if you can control your Muscle Up under fatigue)

May 12, 2017

05/12/2017

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Nate” AMRAPx20 2 Ring Muscle Ups 4 Handstand Push Ups 8 KBS (70/53)Muscle Up Progressions […]
May 11, 2017

05/11/2017

CrossFIt Windansea – CrossFit Gymnastics Gymnastics (AMRAP – Rounds and Reps) Amrapx6 3 Kipping Pull Ups 2 Strict Pull Ups 1 Bar Muscle Up Metcon Metcon […]
May 10, 2017

05/10/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 21-15-9 Deadlift (225/145) Wallball (20/14) Rest 5 min “Annie” 50-40-30-20-10 Double Unders Abmats Rest 5 min Ft: 800m Run
May 9, 2017

05/09/2017

CrossFIt Windansea – CrossFit Strength Strict Press (3,2,1,1,2,3) Metcon Metcon (Weight) EMOMx12 E: 5 OHS (95/65) + 5 T2B O: 12 Bar Facing Burpees