11/04/2021

RX

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings (70/53#)

INTERMEDIATE

AMRAP 20:

2 Strict Burpee Pull-ups

4 Handstand Push-ups

8 KB Swings (53/35#)

BEGINNER

AMRAP 20:

4 Ring Rows

4 Jumping Ring Dips

6 Push-ups

8 KB Swings (35/26#)

Cooldown:

STRETCHING

3 Sets:

:30 Couch Stretch / Side

:30 Foam Roll Lower Back

:30 Foam Roll Lats / Sidet

MOVEMENT SCALING OPTIONS

Muscle-ups | :30 Attempts, 4 Chest-to-Bar Pull-ups + 4 Dips, 6 Muscle-up Floor Transitions

Handstand Push-ups | :30 Attempts, 2 Negatives, Pike Push-ups

KB Swings | Reduce Range of Motion, Reduce Load

Cross FitComment