Crossfit Body Tech - Crossfit Facility serving Mokena, Frankfort, Orland Park, Tinley Park & New Lenox, IL
25 GHD situps
1 muscle up
20 GHD situps
2 muscle up
15 GHD situps
3 muscle up
10 GHD situps
4 muscle up
5 GHD situps
5 muscle ups
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GHD = abmat sit-ups with 25# plate
M/U = 3x pull-ups with grey band
Sub pullups and diamond pushups for the muscle ups.
Did this one a couple of weeks ago and got 9:10 rx. Felt very sore for two days in the core. Great workout. Today I did the main site WOD:
Seven rounds for time of:
75 pound Thruster, 12 reps
Run 200 meters with a 20 pound medicine ball- 24:04 rx. Not a great time but that’s what happens after a three day break.
Ghd and muscle up progressions from the ground.
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