CrossFit Salzburg – Kurs

GAMEDAY

choose either one on session 2.

Session 1 will give you homework if you do not have a muscle up yet. Work on it during Open Gym or at home and you´ll get there!

1: Metcon (No Measure)

15 min. Muscle Up Progressions.
Ring Muscle Up Progressions:

From The floor- Banded- from a box…

2: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Ninjas go for strict Ring Muscle Ups.

Bar Muscle ups are fine as well.

Share spots as needed.

2: Metcon (AMRAP – Reps)

“Nate” scaled:

20- Minute AMRAP of:

3 banded Ring Muscle Ups

6 Push Press 35/25kg Barbell

9 KB Swings 24/16kg
Share banded Ring Muscle Up Spots as needed. 2 athletes work one station…