WOD

Thursday 5th March 2015

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Main – CrossFit

SKILL

Bar Muscle-ups workshop

– Low bar with feet anchored against box, focus on popping the hip to the bar

– Low bar, feet anchored against box, hip drive with fast sit up, feet behind.

-Higher bar, jumping bar muscle-up, find the feet

-Box bar muscle-up, swing, jump transition

-Put it all together for a Bar muscle-up

FINISHER

FINISHER

In a team of 4, complete the following:

AMRAP in 8 minutes:

– 4 Bar Muscle-ups

– 24 KB swings (24kg/32kg)

– 40 Ab-Mat Sit-ups

SCALING

Jumping bar muscle ups

Reduce weight

In the workout only one athlete can be working out at one time.

All athletes must complete the same amount of workout for example all athletes in a team of 4 must complete:

1 bar muscle up, 6 KB swings, 10 Ab-mat sit-ups.

Metcon (AMRAP – Rounds and Reps)