CrossFit Notorious – CrossFit Rx
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Muscle-ups (10Min EMOM)
This skill is meant to work on perfecting the muscle up in prep for the open. Choose scaling appropriately.
1-3 muscle ups EMOM for 10min
(If you want to make it more challenging make the first muscle up a strict one)
EMOM for 10min
3 ring rows
3 ring dips
Jumping medball lunges 20/14
(Each jumping lunge is 1 rep)
Complete the jumping lunges without a medball.
1Mile Run (No Measure)
Optional Run After WOD. Please bring extra shoes to run. Do not track mud through the box. Thanks!