1. Warm up

2. Strength training:
Single leg deadlift: 3-3-3-3-3 reps each leg

3. For time:
GHD sit up, 25 reps
Muscle up, 1 rep
GHD sit up, 20 reps
Muscle up, 2 reps
GHD sit up, 15 reps
Muscle up, 3 reps
GHD sit up, 10 reps
Muscle up, 4 reps
GHD sit up, 5 reps
Muscle up, 5 reps

For those that don't yet have muscle ups, for this workout rather than use progressions we'll sub in 3 ring dips + 3 ring rows for each muscle up.

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Fri 4 Nov 2011. Have a look at the comments, videos and scores here and here.

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