WORKOUT OF THE DAY

WORKOUT OF THE DAY 10.16.18

If you want happiness for an hour — take a nap.’If you want happiness for a day — go fishing.If you want happiness for a year — inherit a fortune.If you want happiness for a lifetime — help someone else.
— Chinese Proverb

Transformation Tuesday

Alex Lopez is our Transformation of the week. 8 years later and fitter than ever. Nice job Alex!

Alex Lopez Instagram post: mr_alopez:  28 yo border line hypertension vs 36 yo .. 30lbs lighter and a lot healthier. 

Alex Lopez Instagram post: mr_alopez: 28 yo border line hypertension vs 36 yo .. 30lbs lighter and a lot healthier. 


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Gymnastic Warm Up

Skill:

Vaughn Squat Drill

5 set each 5sec pause in bottom(heels on plates, ground, toes up)

Muscle Up Progression

WOD/Intermediate:

With a 20min running clock complete the following:

50 Air Squats

Bike .5 miles

40 Air Squats

Bike .5 miles

30 Air Squats

Bike .5 miles

20 Air Squats

Bike .5 miles

10 Air Squats

with remaining timeAMRAP of:

Ring Muscle-Ups

Score is total Muscle Ups

Fitter Faster:

With a 20min running clock complete the following:

30 Air Squats

Bike .4 miles

25 Air Squats

Bike .4 miles

20 Air Squats

Bike .4 miles

15 Air Squats

Bike .4 miles

10 Air Squats

with remaining timeAMRAP of:

3 Pull Ups

3 Ring Push Ups

1 set = 1 Muscle Up