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6.6.18

5
Jun

6.6.18

CrossFit Live Loud – CrossFit

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Metcon

Metcon (Time)

For Time:

100 Double Unders

10 Ring Muscle-Ups

80 Double Unders

8 Ring Muscle-Ups

60 Double Unders

6 Ring Muscle-Ups

40 Double Unders

4 Ring Muscle-Ups

20 Double Unders

2 Ring Muscle-Ups

Rx- banded rmu progression or bmu

Bootcamp:

100 foot taps on a plate or singles

10 Ring row

80 foot taps

8 Ring row

60 foot taps

6 Ring row

40 foot taps

4 Ring row

20 foot taps

2 Ring row

General Warm Up

Three sets of:

Back Squat x 6-8 reps @ 32X1

Rest 60 seconds

Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0

Rest 60 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 seconds

Specific Warm-up