Workout 6.18.16

Nickname: Bend Bullets

Cloud 9 CrossFit – CrossFit

Mobility

Optional on your own time:

https://www.youtube.com/watch?v=Bjq8preeSjI

Warm-up

3 rds:

10 tap swings

10 air squats to med ball

10 push ups

Buy In

We will discuss the muscle up then improve the muscle up

WOD

Partner wod. You go I go format alternating movements

Metcon (AMRAP – Reps)

12 min amrap

1 muscle up

1 kb wall ball 50/35

2 muscle ups

2 kb wall balls

3 muscle ups

3 kb wall balls

…continue the ladder

Cashout

Metcon (Time)

21 ring dips

500m row

15 ring dips

500m row

9 ring dips

500m row
If you are looking for a little randomness to your routine, I’ll have my wod dice so you can build your own cash out.

Feature Video

Phil’s Journey For A Better Life