by  in CrossFit Plus

WOD – Crossfit Plus – Tuesday – 7/3/18

there is no 7pm crossfit plus class tonight

 

WARMUP
21-15-9
Calorie Ski
Calorie Air Runner

choose one option based on your current muscle up level
Option A -3 sets; max effort unbroken set ring muscle ups; rest 3 min bet sets (only if you have 4+ unbroken)
Option B – EMOM x12 min; Rin Muscle Up x1-2, only 2 misses allowed before terminated EMOM
Option C – 4 sets;
A1. muscle up kip x4-6; rest 10 sec
A2. banded low ring transition x4-6 explosive and fast reps; rest as needed

STRICT PULLUPS;
4 min amrap;
min 1 – pronated grip
min 2 – suppinated grip
min 3 – mixed
min 4 mixed

bike 40/30 calories; must keep it under 2:30
7 Unbroken T2B
14 Burpees
14 GHD situps
run 300m
– rest 1 min, x3 sets

Alex RuggiereWOD – Crossfit Plus – Tuesday – 7/3/18