CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Muscle-ups (Skill Work)


1-Arms extended, eyes up

2-Rings to chest, Knuckles together



Metcon (Time)


20 Ring Rows

400m Run

3 Rounds


10 MU Floor Progressions

400m Run

3 Rounds

*scale 1: Jumping MU, scale 2: Floor Progression

III (Rx)

10 Muscle Ups

400m Run

3 Rounds

Cool Down (No Measure)

RomWod Session

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