Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Gymnastics Skills Practice: Bar Muscle Up (Efficiency at each step is the goal)

Gymnastics Skills Practice:

(12 Minutes)

Bar Muscle Up

Master each step before moving on.

1) Small Kip

2) Kip with straight arms, pull with lats, shoulders behind bar

3) Kip + Hip to bar

4) Transitions

5) Hip to bar + Fast sit up/transition

B: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

50 DU

40 Cal Row

30 Sit-up

20 Pull-up

10 pistols

Rx+ (Vest 20/15)

Categories: WOD

Previous Post:


Next Post: