Day: January 7, 2020

January 7, 2020

Fitness By The Sea – BTS | CrossFit

View Public Whiteboard

Gymnastics

“The Muscle Up Transition”

Take 5 Minutes to Review the Muscle Up Grip/Kip/Pull

Every Minute for 10 Minutes:

A. 10 Banded Tricep Pull Down

B. NO Dip MU (Modify – From Floor)

Metcon

Metcon (Time)

Three Rounds for Time:

10 Hang Squat Clean (135/95)

7/5 Muscle Up

800 Meter Run

*Time Cap: 24 Minutes*

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Modify Muscle Up to Less Reps or From Floor)

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Rx+

15 Dumbbell Squat Clean (50/35)

7/5 Muscle Up (Add 1 Rep Every Break)

800 Meter Run