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CrossFit TW18 Staines 14/08/19

CrossFit TW18 – CrossFit

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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

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