CrossFit WOD, April 29, 2019

Scenic RouteInspirationRECIPE: GREEK SALAD
https://www.crossfit.com/at-home/greek-saladWarm-upWarm-upI. 6 minute AMRAP
20 Alternating Singles or Singles
10 Kip Swings
8 False Grip Ring Rows
6 Lunges

II. Strength/Skill
EMOM x 10 MINUTES
MIN 1 – 1 Strict Muscle-Up or 5 False Grip Ring Pull-ups
MIN 2 – :45 Double Under or Triple Under Attempts
*use this time to strengthen a deep pull and improve your coordination with the jump rope
MU Progressions:
a) 1-3 Chest to Ring Pull-up + 1-3 Ring Dips
b) 1-3 Strict Pull-ups + 1-3 Slow PushupsMetconMetcon (Time)FOR TIME
50 Walking Lunges
50 Strict Knee Tucks
100 Alternating Single Unders
5 Burpee Pull-ups
40 Walking Lunges
40 Strict Knee Tucks
80 Alternating Single Unders
10 Burpee Pull-ups
30 Walking Lunges
30 Strict Knee Tucks
60 Alternating Single Unders
15 Burpee Pull-ups

25:00 Hard CapSCALING:
decrease the reps if needed to allow yourself continuous movement. If you have double unders or want to work towards muscle-ups feel free to “scale up” for an increased challenge.Metcon (Time)FOR TIME
50 Walking Lunges
50 Knee to Elbow
100 Double Unders
5 Muscle-Ups
40 Walking Lunges
40 Knee to Elbow
80 Double Unders
10 Muscle-Ups
30 Walking Lunges
30 Knee to Elbow
60 Double Unders
15 Muscle Ups

25:00 Hard CapSCALING:
decrease the reps if needed to allow yourself continuous movement. Challenge your level of muscle-up progression so you are exposed to a greater requirement of strength in the pull and in the dip.

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