Warm-up: 15 minutes

• 1 Mile Easy Jog *find a good breathing pattern, this run should be at around 50% effort.
• –then–
• 4 x 50m Strides *Rest 30 seconds after each stride or go every minute

Strength/Skill: Quality Work

3 rounds for quality of:

• 5 Tempo Goblet Squats, pick load
• 10 Box Step-ups
• 5 Chest-to-bar Pull-ups

Tempo Goblet Squats- kettlebell or dumbbell, explosive out of the hole Box Step-ups- use a kettlebell or dumbbell if you want, but work on isolating one leg as much as possible Treat this as skill and quality work. Spend this time to work on your squat, and your kipping pull up. Even if you can do muscle ups, you can still get better and more coordinated with your kip into your chest to bar pull up or into your muscle up. Do each of these 5 reps working on your hip turnover speed in the kip. Stay tight through your core. Try to create some speed on your pull up, enough so that you can touch your chest to the bar. Progression should be feet come through (forward, hollow position), then hips drive and then you pull. Work this sequence and try and minimize the time between these 3 positions.

Metcon: Rounds for time

4 rounds for time of:

• Run, 400 m
• 8 Muscle-ups
• 32 Air Squats

Scaling Options: Scale for the MU could be 16 C2B or Pull Ups or even 16 TTB whichever needs more work, another option could be 8 Pull Ups or jumping pull ups + 8 TTB or Knee raises.

Time Cap: 25 mins

Saturday CrossFit PairUp THROWDOWN!!!

Next weekend: “Murph” sponsored event by Kadena AFSA Chapter #1553. 0730 and 0900. $10 fee to join.