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
http://www.youtube.com/watch?v=C00QhBxfEyo
Chris Spealler gives Efficiency Tips for Muscle Ups (Rings and Bar Muscle Ups)
http://www.youtube.com/watch?v=DaRjG5BzDhM
Muscle Up Progression from CrossFit Estero
http://www.youtube.com/watch?v=_hN7nX4_ycs
2 comments:
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.
No worries, Jacquie. Sounds like you still got a good workout. I wish I could meet up with you for the WODs.
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