Monday

Crossfit Mount Kisco – CrossFit

Metcon (No Measure)

Skill work: Ring Muscle Up – Day 1

We will take 10 minutes out of class to work certain body position work for ring muscle ups every monday and friday for the next couple weeks.

Position work means all pieces of the muscle up will be broken down and performed over and over and over so your body is in the right position (by habit) throughout the movement. All athletes will practice as we have a scale for everything.

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Metcon (No Measure)

Post WOD:

5×8 Ring Row – scale feet as needed

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