Friday

CrossFit Heath – Performance 60

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

8/8 SA KB DL (Light)

8/8 SA KB Russian Swing

10 PVC Pass Throughs

250/200m Row

Into…

2 ROUNDS

10 PVC Scarecrow Snatches*

8 Scap Pull-Ups

8 Kip Swings (Rings or Rig)

8 Ring Rows

*Start with a Snatch Grip w/ PVC at hips. Slowly pull PVC up w/ elbows high and outside until elbows are in-line w/ shoulders. Quickly turn and punch the PVC overhead and lock out. Trace the PVC path back to the hips and repeat.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Ring Muscle-Ups*

*See video for suggested progression and skill development

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

5 Ring Muscle-Ups

15 Hang Power Snatch (95/65)|(65/45)

500/400m Row

(Score is Time)

RMU Option 1: Jumping Ring Muscle-Up

RMU Option 2: Burpee Pull-Ups

KG BB: (42.5/30)|(30/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Upper Back / T-Spine Roll

(No Measure)