Condition the Pathway

Mar 27th, 2019

Category: CrossFit

Condition the Pathway

Fabricio – Mobilizing & Rowing, He Does it All

Warm-up
Run 800m
Then 2 Rounds
:30 on/:10 off
Strict Pull Ups or Ring Rows
Moon the Sky
Burpees

Mobility
Shoulder Opening
Calf Rolling

Skill

Muscle-up

WOD
3 Rounds
800m Run
8/5 Muscle-ups
100 Double Unders

*Muscle-up Sub- 10 strict Pull-ups/10 Ring Dips

Level 2- 5 strict pull-ups, 10 dips, 50 Double Unders
Level 1- 400m Run, 10 Ring Rows, 10 Bench Dips, 150 Singles

Extra Work
50’ HS Walk
7 Squat Clean (185/125)
50’ HS Walk
7 Squat Clean (185/125)
50’ HS Walk
7 Squat Clean (185/125)
50’ HS Walk

*Scale to 165/115 and 25’ HSWalk or 3 Wallclimbs
ADV – (225/155)