Muscle It Up

CrossFit Lehi – CrossFit Class

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Warm-up

Crossover Symmetry Activation protocol

20 Ring Rows

15 Push Ups

10 Calorie Row Sprint

WOD

Metcon (Time)

30 Ring Muscle-ups

1 mile Run

3 Ring Muscle-ups

Cash-out

Mobility WOD: Shoulders. Then, Weighted plank holds. Find max weight for 30 seconds. Then 3×30 secs @ that weight.

Cool-down

Foam roller for 3 mins.