Thursday 7/25/19 – CrossFit and Fearless
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Thursday 7/25/19

21
Jul

Thursday 7/25/19

CrossFit and Fearless – CrossFIT

Gymnastics

Metcon (No Measure)

Muscle Up Work:

3 x 5 Pull to Dip Transition

3 x 5 Strict Ring Dip

3 x 10 False Grip Swings on the High Rings
Transitions: For beginners start with your feet on the ground and finding an understanding for what the movement actually is. For those who are more comfortable, grab a band and try some assisted transitions.

Dips: Similar to the pull ups earlier this week. If we need to scale these go to banded or jump to the top of a hold and perform a slow eccentric.

Swings: Get comfortable with the false grip in motion. Start with small swings.

Metcon

Metcon (No Measure)

4 Rounds Not for Time:

12 Front Rack Box Step Ups

6 Hang Clean High Pulls

Mail Box Farmer Carry

12 Lateral Lunges
This is basically organized accessory work, take your time and move well. Start light on the bar for the step ups and the high pulls then build through the rounds. The lateral lunges can be performed Goblet style or with KB’s in the rack position. Single arm Farmers Carry, should be heavy, one arm to the mail box switch on the way back.

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