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WODs

Get On Up

By April 21, 2016No Comments

CrossFit Off The Grid – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Weightlifting

Turkish Get Up (3 X 4 (2 Each Side))

Find a challenging weight to perform all 3 sets at. During rest times work on what you are going to do in the workout for the bar muscle-up and be ready to go with that for the WOD.

Get On Up (Time)

For Time: 17 Minute Cap

5 Bar Muscle-ups RX+ or 10 C2B RX

Run 200m

20 Sit-ups

4 Bar Muscle-ups or 8 C2B

Run 200m

20 Sit-ups

3 Bar Muscle-ups or 6 C2B

Run 200m

20 Sit-ups

2 Bar Muscle-ups or 4 C2B

Run 200m

20 Sit-ups

1 Bar Muscle-up or 2 C2B

Run 200m

20 Sit-ups
Scaling- Pull-ups, rack pull-ups, banded pull-ups