Crossfit Garage – CrossFit
Metcon
Skills
Metcon (Time)
7 rounds of:
15 hip-back extensions
3 strict muscle-ups
Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.
Metcon (Time)
Intermediate Option
7 rounds of:
10 hip-back extensions
3 assisted strict muscle-ups
Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
3 assisted strict muscle-ups
Intermediate is Rx+