Saturday

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Stay Strong CrossFit – CrossFit

Warm-up

4 RD’s

200m Row

5 SL KB Dead Lift

5 Push Up Inch Worms

30 Sec Sink Stretch in Rings

Gymnastics

Ring Muscle Up Progression Work for 15 Minutes.

L1: EMOM 2 Kipping Swings + 1 Pull Up + 1 Ring Push up

RX: EMOM 2 Parallel Swings + 1 MU

(Jumping MU if you don’t have your MU)

RX+: EMOM 2 Parallel Swings + 2 MU

Muscle-ups (15 x 1-2)

WOD

Metcon (3 Rounds for reps)

3 RD’s w/ a partner

5 Min AMRAP:

5 Power Cleans

7 Pull-Ups

50m Run

*One partner will do a full 5min AMRAP, while the other partner rests

L1(85/115)

RX(115/155)

RX+(135/185)
*50m Run counts as 1 Rep