"You've got to jump off cliffs, all the time, and build your wings on the way down." -Ray Bradbury
 |
| Dione Oliver |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Muscle-Ups
WOD
OPTION A - CrossFit
Three Rounds for Time
3 Muscle-Ups
50 Sit-Ups
FUN FACT: According to CrossFit Founder, Greg Glassman, "Typically, you'll have the strength for a muscle-up when you can do twenty pull-ups and dips without a pause."
Option B - Superfit
Three Rounds for Time
25 Pull-Ups (Banded OK)
25 Dips (Banded OK)
50 Sit-Ups
Option C - Fit
Three Rounds for Time
15 Pull-Ups (Jumping)
15 Dips (Footed)
30 Sit-Ups
COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra / Up Dog
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch
[010807]
No comments:
Post a Comment