Friday – 190215

SWOD

Muscle Up Drills
1) Establish the False Grip
2) Kipping Swing on the Rings x 5-8 swings
3) Hanging Hip Thrust x 5-8 reps
4) Standing Transition x 2-3 reps
5) Seated Strict Muscle Up w/ band x 2-3 reps

– all movements should be performed in the False Grip
– rotate through stations for approximately 10 minutes

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

In 10 minutes, complete the following:
Run 400m
immediately followed by as many rounds and reps as possible of:
3 Ring Muscle Ups
20 Stick Jumps (24″/20″)

Rest 3 minutes, then…In 10 minutes, complete the following:
Run 400m
immediately followed by as many rounds and reps as possible of:
6 Handstand Push Ups
10 Box Jumps (24″/20″)

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