7.1.15

CrossFit Salinas – CrossFit

Dynamic Warm Up (No Measure)

Coaches choice of drills

Muscle Up Progression (Skill)

1-Arms extended, knuckles out

2-Ring Row to chest, Knuckles in

3-Transitions

4-Dip

Metcon (AMRAP – Rounds and Reps)

Scaled:

Buy in: 800m Run

5 Hang Power Clean (135-115/95-75)

5 MU Floor Transitions

3 Hang Power Clean

15 Russian KB Swings (44/25)

1 Hang Power Clean

25 Double Unders or 50 Singles

AMRAP 15

Rx:

Buy in: 800m Run

5 Hang Power Clean (185/115)

5 Muscle Up

3 Hang Power Clean

15 Russian KB Swing (53/35)

1 Hang Power Clean

25 Double Under

AMRAP 15

Cool Down (No Measure)

RomWod Session

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