You know those hamstrings on the back of your legs. Lets go ahead and get those warmed up
800 meter slow run
20 Weighted good mornings
20 Light, light light deadlifts
MAX DEADLIFT DAY
If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.
Run 800 meters
Run 400 meters
Run 200 meters
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Tips and Scaling:
• CrossFit WOD 171214 Tips and Scaling With Rory McKernan
• The Strict Muscle-Up
• Muscle-Up Transition
Scaling- The first scale would be to go to bar muscle ups 1:1
Next scaling would be:
24 Pull ups, 24 dips (both can be assisted if necessary)
20 Pull ups, 24 dips
16 Pull ups, 16 dips