Inch Worm to hollow body x 25 ft.
Rest 20 sec
Reverse Bear Crawl x 25 ft.
Rest 20 Sec
Burpees x 10
Rest 20 Sec
Bear Crawl x 25 ft.
Rest 20 Sec
Jump Squat x 10
Rest 20 Sec
Broad Jump x 10
AMRAP 20
150 Single-Unders
150 Ft. Walking Lunge
150 Ft. Bear Crawl
CrossFit Elizabethtown – CrossFitMuscle-ups (muscle-up practice )items to cover:
– false grip/normal grip
– hollow and arch position
– hips to rings, rings to sternum
– support position
– Muscle-up modification (see video)
*Utilize modification to discuss and practice false grip, support position, and “rings to sternum”.
**Utilize rings to discuss and practice hollow/arch positions and “hips to rings”.
***Allow time for multiple efforts. Utilize modification to drill the movement, especially the “turnover” portion of the muscle-up.5k Row (Time)Max Effort 5k RowDepending on how you feel, this workout can be approached differently.
If you feel beat up from previous workouts this week, utilize this time on the rower to move at a conservative pace, be conscious of your posture, focus on breathing through the nose (inhale and exhale), become aware of your feet (splice the toes wide, distribute weight evenly), and lock in on the cadence of your row.
If you feel capable an…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
