Turn2CrossFit – CrossFit
Warm-up
On a 11:00 min clock:
300m run
pigeon stretch
iron cross
thread the needle
barbell shoulder stretch w/ foam roller
*AMRAP OF*
5/4 cal ski
5 tempo squats
5 hallow to superman
5 hang power cleans
()
Ring Muscle Up/ Chest to Bar/ Pullup Skillwork
As a class for quality:
-15 Ring Rows
-20 Hollow/Arch Kip Swings
-10 Kipping Pullups
-5 Chest to Bar Pullups
-5 Ring Transitions
-2 Ring Muscle Ups
*move through this progression as far as you can go. If you aren’t able to complete on of these movements, cycle back through to the beginning and complete 2 more times for quality.
Metcon (Checkmark)
5 Minute EMOM:
1-3 Ring/ Bar Muscle Ups
*Scale with :30 of practice on Chest to Bar/Pullups/Kip Swings.
*We will not be using bands for this emom. If you are unable to do pullups unassisted, work on perfecting your kip swing and being able to stay on the bar.
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scale for muscle ups:
2 pull-ups+ 2 dips= 1 muscle up
also, acceptable to scale 1 to 1 with muscle up transitions.