CrossFit Clout – CrossFit

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Warm-up (No Measure)

Warm Up

3X

Inch Worm (down)

10 Push-ups

Power Skip w/reach (back)

10 Mountain Climbers

Metcon (AMRAP – Reps)

WOD

Row Tabata

Alternate between 100% effort for 20 Seconds and 50% for 10 Seconds, 8 rounds

Then

Sit-up Tabata

score is LOWEST rep count for sit ups only

Metcon (No Measure)

Gymnastics: ring muscle-up progression

4 x not for time

12 Hollow Body Rock

30 Sec Ring Support

8-12 Ring Dip

8-12 False Grip Rows

Then

5 mins Ring MU work

Start with knee muscle up, move feet forward and raise rings to increase difficulty