Thursday, December 22, 2016

MJ

MJ

CrossFit Evolution will be open regular hours this week (including weightlifting class on Sat, Xmas Eve), however Monday, Dec 26 we're having special hours - classes are at 9:30 am and 11 am only! 

Work on Strict Ring Muscle ups (5-7 sets of 2-3 reps) or practice Rope Climbing (regular or legless), then

How many rounds can you do in 20 minutes of:
 Rx
  2 Chest To Bar Pull-ups
   4 Handstand Push-ups (strict; 10s+ABMAT/ABMAT)
    8 Swings (35/25)
     Rest 1 minute or partner up and switch after every round instead.

Rx+
 2 Bar Muscle Ups
  4 Handstand Push-ups (strict; 25's+ABMAT/10's+ABMAT)
   8 Swings (55/35)
    Rest 1 minute or partner up & switch after every round instead.

Save your hands for Saturday & don't rip.

Extra: Handstand & Double Under and/or Triple Under practice.