05/19/2016

Bitterroot CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

10 Push-ups

10 Squats

30 sec. HSH

10 KBS

10 Pull-ups

10 Dips

2X

Then work on KBS, MU, HSPU

Metcon

Metcon (Time)

“Regional Nate”

10 rounds for time of:

4 strict muscle-ups

7 strict handstand push-ups

12 kettlebell snatches

Men use 70 lb., *women use 53 lb.

Scale 1:

7 rounds for time of:

4 muscle-up transitions

7 pike push-ups

12 kettlebell snatches

Men use 35 lb., *women use 25 lb.

Scale 2:

10 rounds for time of:

2 strict muscle-ups

4 strict handstand push-ups

12 kettlebell snatches

Men use 53 lb., *women use 35 lb.