CrossFit WOD, June 8, 2021

Tuesday

B. 60:00 GPP

Warm-up
Warm-up
2 ROUNDS
:30 Bike (EZ-Mod)
15 Jumping Jacks
10 Scap Pull-Ups

2 ROUNDS
:30 Bike (Mod-Hard)
5/5 SA Ring Row*
5 Hanging Knee Tucks

*Option to switch to 10 Alt Ring Rows in the 2nd Round.

Skill
Metcon
ON A 12:00 RUNNING CLOCK…
Practice Kipping Technique for:
Gymnastic Kip Pull Up
Gymnastic Kip Chest 2 Bar
Gymnastic Kip Bar Muscle Up

*advanced athletes practice while pinning a towel between your feet holding tension.
(No Measure)

Workout
Metcon (Time)
5 ROUNDS FOR TIME
200m Run
10 Bar Muscle-Ups*

*Every time you "break" the set, perform 30 Double Unders. If perform unbroken, no Double Unders.

(Score is Time)

GOAL: Fittest should be sub 10:00 and no Dubs because the BMU were completely unbroken. Pushing 1:30 on every round would be a very high level effort. If you don’t think you can get the 10 Unbroken or it’s going to take more than 2 Sets per round, you should drop the number down by 2 until you have a challenging but doable set. Goal is no more than 1 break per round.

Optional Finisher
Metcon
"TABATA"
8 SETS (:20 on/:10 off)
Crossbody Mountain Climbers

(No Measure)

C. STRENGTH / GYMNASTICS
Warm-up
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

A. CONDITIONING
Metcon (Time)
FOR TIME* OPTIONAL
100/80 Cal Bike

*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.

(Score is Time)