Monday, January 16 2023

Posted by Mandee on January 15th, 2023

22 responses

"The MLK Muscle-Up Mile " by DB

For Time: (35min cap)

805meter Row

Then

10 - 8 - 6 - 4 - 2 - 1

Muscle-Ups (Ring) MRX Burpee Chest to Bar

20 - 18 - 16 - 14 - 12 - 10

WallBall Shots 20/14lbs to 10/9' MRX 20/10 to 9'

**10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs......10WBs & 1 MU

Then

804meter Row

Core Development

30sec L-Sit on Floor, Rings or Parallettes

15 Barbell or Banded Good Mornings

15 Russian Twist

15 Butterfly Weighted Sit-ups

15 ButterflyWeighted Sit-ups

*Repeat in Reverse Order*

22 responses to "Monday, January 16 2023"

Nathaniel says:

January 15, 2023 at 1:44 pm

I see ya Mike! Mike shows up laid back but ready. He’s easy goin and jokes on himself, but he ain’t too cool to go hard when it’s time. Mikes been nothing but a gentleman since joining CFHSV. He’s a smart CrossFitter that has longevity in mind. Always good to see Mike stroll through the door with that grin and a twinkle in his eye before he wrestles a WOD to the ground. Keep showin up my man!

Mandee says:

January 15, 2023 at 2:19 pm

Mike looking focused and no doubt going hard on that rower. This man is the total package — a hard working athlete who treats everyone with kindness and respect. Mike trains smart and always gets the most out of his workouts. He’s motivated to push his limits and keep making gains, but he’s also smart and trains for the long game. Mike is always personable and friendly, and it’s always good to see him walking through the door. Way to go, Mike…keep after it! 😄