5 Minutes of Shoulder/Hip/Back Mobility

A- WU- For Time: 500M Row

B- Open Sectionals WOD 15.3= Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups/ 50 wall-ball shots, 20-lb. ball to 10 feet/ 100 double-unders or Reebok CrossFit Open Sectionals WOD 15.3 (Scaled)= 14 Minute AMRAP of: 50 WallBall (20#-9’/10#-9′)/200 Single Unders

Post your scores to the Whiteboard.

10 replies
    • tinad
      tinad says:

      Hate to say it ladies, but you have to put in the work to get a MU- don’t expect to just fly up on those rings and for miracles to just happen (I mean it might…but it’s pretty rare). Well..maybe this will light a fire on yo asses now! Iz gave us the Outlaw link and progressions on MU- you gotta do em!

      • Matt Hankin
        Matt Hankin says:

        I respectfully disagree. I jumped on the rings during the assessment and a miracle happened 8 times. Similar to the movie Angels in the outfield if you’ve seen it.

        • Marcos
          Marcos says:

          True Hankin but how many HSPUs could you do before coming into CF? And how many pull ups could you do before CF?
          I dont mean to sound sexist but many upper body movement usually favor men, like how lower body movement favor women. Most likely a guy will get a his first MU before a girls does.
          Tina was referring mainly to the ladies with this comment but it can apply to men too.
          Bottom line is this, if you want something bad enough you’ll do the progressions and the accessory work. Iz programs accessory work all the time and it’s for the bigger picture. DONT BE LAZY.
          Not everyone can make miracles (x8) Hanksta

  1. Matt Hankin
    Matt Hankin says:

    Yea good point can’t cut corners. But for real watching people go at it tonight for 14 mins trying to get their first one was awesome. Shante Sam Chelsea Wango were all about inches away. I think just a dog fight with the rings for your first one is worth it every now and then. Big up to Sean hitting 14 muscle ups damn son

    • Dariel31
      Dariel31 says:

      The person who says they can and the person who says they can’t are usually both right. Put in the time and get your muscle ups. I honestly feel that 14 minutes to try to get one isn’t the answer and those ppl that finally get one during that 14 minutes is because they finally wanted it bad enough and always had the raw strength to do it in the first place.


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