Shot Clock

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY

0:30 Spiderman Stretch

0:30 Runners Lunges

0:30 Adductor Stretch

0:30 Pigeon Pose

[all on one leg then all on the other]

1:00 Squat Hold

ACTIVATION

2 Rounds. . .

0:30 Single Leg Hip Bridge (0:15 each side)

1:00 Plank

0:30 Single Leg Plank Lift (0:15 each side)

0:30 Tempo Squats

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Back Squat (Build to a heavy 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

1 Ring Muscle-up

15 Wall Balls (20/14)

2 Ring Muscle-ups

15 Wall Balls (20/14)

3 Ring Muscle-ups

15 Wall Balls (20/14)

…

[Add 1 Ring Muscle-up Each Round]

*Score = Rounds + Reps

*If you complete the round of 7 Ring Muscle-ups + 15 Wall Balls and gets 5 Ring Muscle-ups in the round of 8. . . your score would be 7 + 5
muscle up scale is burpee pull up today