180524

Nicole Chase at CrossFit Roseville

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (15 min cap):
10/12 Cal Row
8 Scap Pull-Up (Switch Grip)
8 Scap Push-Up
Bar-Muscle-Up Progressions
Max: “Line Drill” Handstand Hold
8 PVC Passthrough

Workout of the Day for Thursday, May 24th, 2018:
3 Rounds (for quality):
5 Bar Muscle-Up*
10 Weighted GHD-Sit-Up, or V-Up
20 Single-Arm DB Strict Press, Left
5 Bar Muscle-Up
10 Weighted GHD-Sit-Up
20 Single-Arm DB Strict Press, Right

*Progressions:
• Jumping Bar Muscle-Up
• Partner Assisted Bar Muscle-Up
• 1-for-1 Strict Pull-Up + Strict Dip
• 2-for-2 Kipping Pull-Up + Dips