CrossFit Workout 8/7/17 Monday

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 3 squat clean, up to workout weight.
pullup warmup

Workout (start this at 40 past the hour)

8 rounds for time of:
4 bar muscle-ups
2 squat cleans

Star the cleans at 60% and go up by 10 lbs for the men and 5 lbs for the women.

If you can’t do the bar muscle-ups please do 12 pull-ups per round.

Lift

10 x 3 reps of back squat.  No time requirement
Start at 65% and go up as you can.

Skills

Work on your worst CrossFit Skill for 15 minutes.

Endurance

45 minute run as soon as you wake up