Monday 13th May 2019 CrossFit Smash


12 min AMRAP

  • 5 strict ring muscle ups

  • 20 walking lunge steps x1 DB 22.5/15 to be held above hip height

Scaling options:

  • Beginner: strict pull ups + dips

  • intermediate: banded muscle ups on low rings

  • advanced: jumping bar muscle ups from a box


10 min EMOM

  1. L-sit - max hold

  2. handstand push ups - max set. come off the wall the set it over

Scaling options:

  • single leg L-sit \ knee bend

  • eccentric handstand descents

Greg Fraser