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CrossFit — June 28, 2022

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2022.06.28
Announcements:
– July 4: one class at 9am with Coach Craig!
– July 16: WOD on the run with Coach D$! Details to come.
– July 30: Pull-Up Clinic with Coach Sean @ 8:30am!

Warm-up
:30 bike
10 alt. lunges w/ twist
5 inchworms w/ push up
:30 bike
5 low ring, assisted strict RMU progression
5 hang power snatch
:30 bike
Metcon
0:00 – 2:00
max effort (unbroken) RMU
then
10 x 1:15 alt.
A) 12 alt. pistols
B) 30% of (max effort) RMU

if you don’t have RMUs, now’s your chance to work on a progression.
Ring Muscle Up (max effort for 1 set.)
input max effort reps (and/or progression) here.
Metcon (5 Rounds for reps)
5 x 3:00
4 burpee pull ups
4 power snatch (115/75)
12/10 cal row

Masters 60+ burpee ring rows, power clean (55/35)
Metcon (5 Rounds for reps)
5 x 3:00
2 rope climbs
4 power snatch (155/105)
10/8 cal bike

keep track of your time for all 5 rounds.

*this is a repeat workout from 2021.06.24, if you’re interested.

CORE ACCESSORY
3 RFQ:
15 weighted sit ups
:30 hollow hold
50 flutter kicks
:30 rest b/t rounds