CrossFit 12/9/2020

CrossFit Skiatook – CrossFit

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Stretching and Mobility


Take about 16 to 23 minutes to work on muscle ups. Go through some progression. if MUs aren’t in your wheelhouse here are some thing to work on to help get them MUs in the future.

False grip rows

Legless rope climbs

Russian dips

Baby muscle up

Negative muscle up

L-sit lift off

Ring Dips

Jumping MUs for a Box

MUs with a band


Metcon (AMRAP – Rounds and Reps)

12min AMRAP

2 Deadlift 315/205

10 Cal Bike


10 T2B