West End Wednesday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 3 Rounds 1:00 Easy Row 5 Inchworms 5 Dynamic Squat Stretches 5 PVC-Empty Bar Muscle Cleans 5 PVC-Empty Bar Front Squats 5 Ring Row 5 Hanging Knee Raises Workout Prep: 2 Controlled Round @ 60% 2 Front Squats @ Workout Weight 1–2 Muscle-Up Variation WORKOUT - Chevy Bel Air - 0:00-10:00 For time: 9 Front Squats, 155/105 lbs 9 Ring Muscle-ups 7 Front Squats, 155/105 lbs 7 Ring Muscle-ups 5 Front Squats, 155/105 lbs 5 Ring Muscle-ups Time cap: 7 mins THEN @ 10 MIN MARK 5 Ring muscle ups 5 Front Squats 7 Ring muscle ups 7 Front Squats 9 Ring muscle ups 9 Front squats Athlete Instructions KG conv: 70/47.5 Optional Accessory 3 rounds for quality of: 30 Weighted Russian Twists, pick load 2x [ Single Arm Dumbbell Overhead Carry, 100 ft + Dumbbell Suitcase Carry, 100 ft ], pick load Rest 1 min