CrossFit 416 Daily – Wednesday, January 24th

From our Blog

CrossFit 416 Daily – Wednesday, January 24th

News and Notes

  • Register for the first Open Prep Workshop happening this Sunday at 8:30am – 10:30am. It’s FREE to register! Click here.
  • To register for all remaining Open Prep Workshops for a bundled price, sign-up here. Or purchase one-offs for $25 each here.
  • To stay up to date with everything 416 please request to join our Facebook Group CrossFit 416 Fam here!

Skills and Drills

Muscle-ups

Fitness:

On the minute for 12 minutes

Min 1) Kipping dips

Min 2) 10 x False Grip Ring Rows

Min 3) Russian Turnover

 

Performance:

On the minute for 12 minutes

Min 1) 10 x  Ring Swings

Min 2) 1 x Muscle-up + 5 x Kipping Dips

Min 3) Russian Turnover

 

WOD

Short Nate

As many rounds as possible in 15 minutes

2 x Muscle Ups

4 x Handstand Push Ups

8 x Kettlebell Swings (72/53)

 

SCALED…

As many rounds as possible in 15 minutes of

2 x Strict Pull-Ups + 4 x Plate Push Ups

4 x Boxed Handstand Push-ups

8 x Kettlebell Swings *lighter load


Toes Forward or Angled Out When You Squat?

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