CrossFit | 211104
Thursday

211104

Workout of the Day

52

Nate
Complete as many rounds as possible in 20 minutes of:

2 muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 1.5-pood kettlebell
♂ 2-pood kettlebell

Post rounds completed to comments.
Compare to 180905.


Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings

♀ 1-pood kettlebell
♂ 1.5-pood kettlebell

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings

♀ 12-kg kettlebell
♂ 16-kg kettlebell

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