Open Prep Week 4, Day 2

By Sean 0
January 27 2019

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

2min DU practice

20 sit ups

10 ring rows

5 ring dips

Gymnastics

Muscle-ups (15-20min)

For scaling:

– False grip rows

– Turnover on rings with band

– Turnover with feet on box

– Ring dips

– Negative muscle up

– Jumping muscle up

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scale:

Ring Row + Dip

200 single unders

Bitch Work

Max reps in 1 minute of GHD sit-ups (AMRAP – Reps)

Scale to ab mat sit-ups

Metcon (No Measure)

1min

GHD back extension

*NOT for reps! For quality

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