Friday's WOD


Skill:


Bar Muscle Up Development (15-20 min):

3 sets of 3-5 reps (depending on ability) - Jumping Bar Muscle up Progression w/ box (see video #1 for further details)


Scaling variations:



WOD:


15 min AMRAP:


Alt. Sprint: 15/12 Cal Row /.5/.4 Km Bike / 250/200m Row / 50 Doubles or 100 Singles

9 Hand Release Push-ups

1 Bar Muscle up / C2B Pull-up / Pull-up / Jumping Bar Muscle up / Jumping Pull-up variation


Alt. Sprint

9 Hand Release Push-ups

2 Bar Muscle up


Alt. Sprint

9 Hand Release Push-ups

3 Bar Muscle up and so on adding +1-rep until time expires…


**Repeat Dec 20, 2019**


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com