CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Continue to learn and progress on the muscle up journey, whether a newbie or a seasoned vet, everyone can improve on this complex gymnastics movement.
TOTAL TIME…
36 min
Warm-up
Warm-up (No Measure)
2 Rounds…
20 Face Pulls
10 Walkout Push Ups
10 In & Outs
10 DB OH Lunges
10 Pull Ups or Ring Rows
20s Bike (Hard Effort)
Skill
Warm-up (No Measure)
Muscle-Up Skill Development
10min…
20s Work 30s Rest
Beginner…
15s False Grip Rows+5s Hold
Transition Drills
Intermediate…
15s False Grip Pull Up+5s Hold
High Jumping MU
Advanced…
Mult. Reps
Weighted Strict MU
C2R Hold
Workout
Metcon (AMRAP – Rounds and Reps)
16min AMRAP…
50/40 Bike 70/60 Row 800m Run
50 Wall Balls 9/6-7/5
10 Ring MU / Burpee Pull Ups