Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Gymnastics Skills Practice: Bar Muscle Up (Efficiency at each step is the goal)
Gymnastics Skills Practice:
(12 Minutes)
Bar Muscle Up
Master each step before moving on.
1) Small Kip
2) Kip with straight arms, pull with lats, shoulders behind bar
3) Kip + Hip to bar
4) Transitions
5) Hip to bar + Fast sit up/transition
B: Metcon (AMRAP – Rounds and Reps)
25min AMRAP
50 DU
40 Cal Row
30 Sit-up
20 Pull-up
10 pistols
Rx+ (Vest 20/15)