Tuesday, 2 July 2013

Reminder: There are no scheduled classes due to the various summer detail schedules.  Please feel free to email me at blackandgoldcrossfit@gmail.com if you would like help trying to find someone to work out with this summer.

WOD:  10 Rounds for Time of:
10 Walking Lunges (per leg)
10 V-Ups

Recommended Warm-Up / Skill Work:
5 Minutes of Muscle Up Progressions (review the videos below for ideas on how to learn or improve your Muscle-Ups)

CrossFit.com teaches the Muscle-Up

Chris Spealler gives Efficiency Tips for Muscle Ups (Rings and Bar Muscle Ups)

Muscle Up Progression from CrossFit Estero


Jacquie said...

As I type this, I realize I screwed the WOD up. I did 10 lunges, alternating legs (so, 5 each leg), and 10 V-ups. 10 rounds in 6:39.

My only saving grace is that I ran 2 miles beforehand.

Black and Gold CrossFit said...

No worries, Jacquie. Sounds like you still got a good workout. I wish I could meet up with you for the WODs.