Wednesday, May 15 CrossFit Workout of the Day
Movement: Can you do 7 to 8 strict pull-ups and 4 to 5 strict ring dips? You’re ready to start working toward your first strict ring muscle up. WODprep walks you through getting that first strict muscle up — fast.
Warm Up
12 minute EMOM
Minute 1 – :30 handstand hold or 25’ handstand walk
Minute 2 – 5 scap pull ups + 10 kip swings
Minute 3 – 10 banded good mornings
Minute 4 – :20 top dip support + :10 bottom dip support
Workout
“Nate”
20 minute AMRAP:
2 ring muscle ups
4 handstand push ups
8 KB swings (53/35)
2019 05 14