WOD

Announcements

ROWING CLINIC w/Coach Caitlin! Feb 23rd
Details and RSVP:

Rowing Clinic – Feb 23rd

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

6 Minutes

100m Run

7 Ring Rows

7 Pushup

15s Active Hang from Bar

Skills

Muscle Ups Movement Prep

Demo Muscle Up Turnover from Ring-Row Height Rings w/Pause at Positions:

– Straight Arm (bottom position)

– Chest to Ring

– Turnover (Bicep to Ring)

– Extension (dip or jump to support)

Work in groups of 2-3 and each do 2 sets of 5.

Metcon

Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-ups
Scaling:

RX: 5 Burpee Ring Muscle Up

L4: 5 Burpee Bar Muscle Up

L3: 10 Burpee CTB Pullup

L2: 10 Burpee Pullup

L1: 10 Burpee Jumping Pullup

Cooldown

Class Choice