Mon: Nasty Girls

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Dusty’s MU Warmup (No Measure)

Warm Up: (3 Rounds)

10 Shoulder Dislocates (over/under)

20 second Hollow Hold

10 Supermans w/ PVC

5 Supinated Horizontal Barbell Rows

Mobility: (3 sets)

20 second Handcuff Stretch (see video)

20 second Matador Stretch (see video)

10 second hold at bottom of ring dip


Use mini-rounds as warm up for the metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scales for Muscle Ups:

Burpee C2B

Burpee Pull Up

Jumping Bar Muscle Ups


Foam roll/smash quads

Pigeon Hold

Couch Hold