Main – CrossFit
SKILL
Spend 15 minutes working the muscle up progressions.
1. False grip kip 3sets x10 reps
2. False grip hip drives 3sets x10 reps
3. Muscle up transition 3sets x10 reps
WOD
3 rounds for time of:
-50 Air squats
-7 Muscle-ups
-10 Hang power cleans (40kg/60kg)
SCALING
Muscle ups- Progression
Reduce weight
