CrossFit North Reston – CrossFit
Metcon (No Measure)
Muscle Up Practice (15min)
After warming up, complete 8-12 min EMOM, striving to hit 1-4 reps each minute. Most should be getting comfortable on the rings.
TRANSITIONS is the where most need to be focusing. The turnover phase which brings you on top of the bar/rings. You will also benefit from working on the strength aspect (see below)
Work towards building the strength to execute the movemet. This will be a strict pullup (bar or ring), pulling youself as high as possible. As well as a dip with as full a range of motion as possible(there are many scales out there). Try to accumlate 3-5 sets of both movements during this time.
Metcon (5 Rounds for weight)
2:00 Work / 2:00 Rest x 5
18/14 Cal Row
6 Deadlifts (Building)
Record weight EACH round
Start at 155/105
Start at 225/155
Gotta hold a good pace to get through work in 2:00 minutes.