9/29/2014 Curtis P’s, Burpee Muscle Ups

Posted on Sep 28, 2014 in GRIT by crossfitgrit Comments Off on 9/29/2014 Curtis P’s, Burpee Muscle Ups

Fitness

A. Overhead Squat Work 4 sets x 10 PVC/15/35/45 work to PERFECT Depth before increasing weight

***Do some Shoulder Mobility work first, Shoulders on Foam Roller holding KB overhead***

B. 5-4-3-2-1 Curtis P’s @ 115/75 (Power Clean, RT Lunge, LT Lunge, Push Press)

10 Bar Pushups

15 Bar over Hops (2ct)

200m ROW

C. If time allows work on Muscle Up Progression

Competition

A. Barbell Reverse Lunge Steps.Back Squats x 4 sets start 95/65 go up each set

10 Lunges right into 10 Back Squats

B. 30 Burpee Muscle Ups

***Scale will be Muscle Up Progression from knees***

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