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December 3, 2018 | No Comments

586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

1 Rounds

30/21 Calorie Row

Mobility Station (see below)

24/17 Calorie Assault Bike

5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 Sit-Ups

Mobility Station

Complete all three movements below inside the 2:00 mobility window per round:

3 Russian Baby Makers Video

3 Slow Walkouts Video

3 Spidermans per side Video

Not for time, but for our best quality:

5 Slow Wall Squats Video

2 Sets, adding very light loads as we go:

5 Good Mornings

5 Back Squats

5 Front Squats

Weightlifting

Back Squat

6 Repetitions @ 76%

4 Repetitions @ 81%

3 Repetitions @ 84%

2 Repetitions @ 87%

Gymnastics

Ring Muscle-up Test (AMRAP – Reps)

AMRAP 2: Ring Muscle-Ups

Rest 1 Minute

AMRAP 2: Ring Muscle-Ups
Modification

5 CTB Pull-Ups

3 Ring Dips (banding as required)

WOD

Metcon (Time)

For Time:

60 Double-Unders, 30 Dumbbell Power Snatches

60 Double-Unders, 30/21 Calorie Row

60 Double-Unders, 30 Toes to Bar

60 Double-Unders, 30/21 Calorie Row

60 Double-Unders, 30 Dumbbell Power Snatches

Rx Dumbbell – 50/35





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