MG
.
Trigger/Warm-up/Mobilise/Activate
.
1) EMOM for 10 min complete:
30 DU’s and 10 m HS Walking
.
Score = Score out of a possible 300 DU and 100 m of HS walk distance
.
1) – UWS Athletes- complete the above for 5 min only
.
then…
.
2) Complete the following for time:
Row 500 m / 50 SDHP (13 kg / 20 kg)
12 Muscle-ups
Row 500 m / 50 SDHP (13 kg / 20 kg)
9 Muscle-up’s
Row 500 m / 50 SDHP (13 kg / 20 kg)
7 Muscle-up’s
.
Substitution for muscle-up’s = 24 Pull-ups & 24 Dips ; 18 Pull-ups & 18 Dips ; 9 Pull-ups & 9 Dips (or appropriate coaches scaling with bands/ring rows/parallettes)
.
Time Cap = 15 min
.
Score = Time OR Time Cap plus 1 sec/rep missed
.
2) – UWS Athletes AMRAP the above (get as far as you can) for 5 min only.
.
UWS athletes only – 1 km run at an RPE of 8/10
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Rich Froning on “Push/Pull” at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)
