January 19, 2017
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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
