by CrossFit HardCharger – CrossFit
Warm-up
500m row
2 min couch stretch
3 rounds
5 Push up with slide back
10 air squats
Practice transitions on boxes
Practice transitions on low rings
Attempt L sit muscle ups on low rings
If you accomplish an L sit muscle up then move on to the high rings
Dunn: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump overs, 20-in. box
On the burpees, jump over the box without touching it.
https://www.crossfit.com/workout/2017/08/24#/comments
If you cannot do a muscle-up yet, use a variation of the transition drill done in warm up . If you are unable to perform 3 consecutive muscle-ups consistently, consider reducing the reps. Select a box height that will allow you to jump over the box without touching it. If unable to jump over the box without touching it, modify to jumping on and then stepping off the other side.
Extra Skill/Accessory Work
4 sets 15 to 20 GHD sit ups
4 sets 10 front rack lunges ahap
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