110518

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Warm Up:

  • Row 750m

  • Bootstraps

  • Quad Stretch

  • Calf Stretch

  • Walking Lunges x 10

  • Shoulder Mobility

  • Wall Climbs x 3

  • Muscle-Ups in Rig x 5

  • Weighted Jump Rope x 20

  • Hollow Rock x 25

  • Supermans x 25

SKILL:

Bar Muscle-Up Progressions

  • Kipping Hips to Bar/Low Bar in Rig/Banded/Jumping

WOD:

2 rounds

:90 at each station for max reps/hold with :30 rest between rounds

  • Wall Balls (20/14)

  • Push-Ups

  • Row for Cals

  • OH BB Hold (45/35)

  • Weighted Jump Rope

  • Keg Clean and Jerks (AHAP)

Each Round must start with one bar muscle up, or Ring Muscle Up +(3 BMU/RMU)


TODAY’S MINDSET

Attack that muscle up and get right on to your reps. Dob’t make it too easy. find a scale that makes you have to take one or two attempts.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com