CrossFit 082219

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

20/18 Cal Row, Bike, or Ski

10s Chin Above the Bar Hold

8 Monkey Squats

40′ Bear Crawl

8 Kipping Swings

30s Banded OH Distraction ea. Arm

Gymnastics

EMOM for 14 Min Perform the Following:

Min 1-4: 4-6 Kipping Pull-Ups

Min 5: Rest

Min 6-9: 3-5 Chest 2 Bar Pull-Ups

Min 10: Rest

Min 11-14: 1-3 Bar Muscle Ups

L1: 6-8 Kipping Swings, 3-5 Kipping Pull Ups, 2-4 Chest 2 Bar

Rx: As Written

Rx+: 5-8 Pull Ups, 4-6 Chest 2 Bars, 2-5 Bar Muscle Ups

A: Pull-ups (4 x 4-8)

B: Chest-To-Bar Pull-ups (4 x 3-6 reps )

C: Bar Muscle-ups (4 x 1-5 reps )

WOD

Metcon (Time)

3 RD’s:

40 Kettlebell Swings (53/35#)

50′ Handstand Walk

50m KB Suitcase Carry (Switch arms at 25m)

(HS walks in 25′ Increments)

L1: 35/26#, 4 Wall Walks

Rx: As Written

Rx+: 70/53#, 100′ HS Walk