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CrossFit Nickel City – WOD
A: Metcon (Time)
Accumulate 3:00 minutes in a Handstand Hold.
Whenever you break, perform 10 v-ups.
B: Muscle-ups (See Notes)
Practice MUs for 10 Minutes
– Low Ring Transitions
– Eccentric MUs
– Feet Supported MUs
– Banded MUs
– Practice singles + extra ring dips
– Practice singles + kip b/t reps
– Practice doubles
– Practice strict false grip pull-ups
…the list is long and extensive, these are only a few options of what you COULD do.
C: Metcon (Time)
75 Wall Balls
Time Cap: 18 Minutes
Intent: High rep bodyweight movements. We’ve been working on our push-up capacity, it’s time to put it into play. The transition from push-up to wall ball will be tough, plan accordingly!
Fitness: (14/10), modify push-ups/pull-ups
100 Wall Balls
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