30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Thursday

January 19, 2017

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Reps)

6 Rounds

30sec Max Double Unders (Scale To Attempts)

30sec Rest

The ONLY way to get consistent on these is to practice, and to practice with the right form!!!!

Metcon (AMRAP – Reps)

10min EMOM

Odd: Max Unbroken Bar Muscle-Ups

Even: 30sec Hollow Body Hold

Scales For MU: 1)Box Assisted MU 2)Strict Pull-Ups 3) Negatives on Bar

*Score total MU
**IF KIPPING PULL-UPS, CHEST2BARS, OR MUSCLE-UPS ARE ON YOUR RADAR THEN IT STARTS WITH BEING ABLE TO DO 8-10 STRICT PULL-UPS!!! WORK 3-4 SETS OF 8-10 REPS OF THOSE OR MODIFICATIONS OF THOSE 3X WEEK TO GET THERE!!!

Metcon (Time)

“Active recovery”

Row 75 calories

Rest 1 minute

Run 800m

Rest 30 seconds

25 calories on assault bike

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