CrossFit and Personal Training

2 rounds

• 200 meter run
• 1 length inchworm into pushup
• 1 length samson stretch
• 1 length bear crawl
• 3 wall walks

Then,

• 1 minute banded lat stretch per side
• 1 minute hamstring stretch per side

• 12 minutes to work on muscle up transitions (you can choose bar or rings)

Rx+: Strict muscle up work – Accumulate 8 weighted strict muscle ups

• 3 beat swings on rings
• 3 ring dips
• 3 muscle ups

WOD

The first of the Coaches Benchmark: “The Grandmasters”

For time!

• Run 1600m (4 laps)
• 30/20 Muscle Ups
• Run 1600m (4 laps)

P: For time!

• Run 1000m (2 laps + 200m)
• 50 Pullups
• 50 Pushups
• Run 1000m (2 laps + 200m)

Time cap: 25 mins