Workout 2.20.14

Nickname: Gymnastics n Stuff.

Main – CrossFit

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Warm-up

3 Rounds Not for Time:

8 Ring Rows
10 Burpee Broad Jumps
:45-1:00 Handstand holds facing the wall

Skill

Muscle Up Progression

Seated Progression:
http://www.youtube.com/watch?v=wIL1RRImyHw

Progression with Band:
http://gymnasticswod.com/content/muscle-transition-progression-pt2

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
1 Muscle Up= 3 Ring Rows + 3 Ring Dips

Scaled Weight- 115/75#

12:00 Time Cap

Feature Video

Cloud 9 Teen Camp