CrossFit Barwon – CrossFit
Gymnastics
A: Muscle-ups (Every 30″ for 10 sets, X muscle ups)
OR
B: Ring Rows (Every 30″ for 10 sets X reps)
Use Incline -> Ground -> Elevated rows as required as long as you get =>2 reps per set
C: Metcon (No Measure)
Shape endurance EMOM x 15
1) 15″ Pullup iso + 15″ hang
2) 15″ Ring support + 15″ Bottom Ring support
3) 15″ hollow hold + 15″ hollow rocks + 15″ hollow hold
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
20 Jumping pullups
20 UB Kettlebell swings 24/16kg
Warm-up
EDWU: Warm-up (No Measure)
3 rounds
10 banded shoulder circles
10 table rocks
10 band pull aparts
5 inch worms
Lets have a look at strict muscle ups