Mobility: Shoulder Mobility
Skill Practice Warm Up: Muscle Up Progressions
Strength Workout: None.
Metabolic Conditioning Workout: “Open Workout 15.3” – 14 Minute AMRAP
7 Muscle Ups
50 Wall Balls (Men: 20lbs/10′, Women*: 14lbs/9′)
100 Double Unders
Scaling Guide: 300 – 450 Reps
50 Wall Balls (Men: 20lbs/9′, Women*: 10lbs/9′)
200 Single Unders
Scaling Guide: 500 – 1000 Reps. If you are not doing the open and you think you can get more than 4 rounds treat this workout as a ‘for time’ workout and stop after the 4th round. If you are doing the scaled version take note that the height is lower than usual for men and the weight is less for women.
Coaching Tips: Break up the wall balls into small sets from the beginning, 5 or less per set.
Compare To: New Workout
For all the details including teen and masters scaling visit the CF Games website HERE.
Optional Cash Out: None