Main – CrossFit
SKILL
Muscle up workshop
Spend 20 minutes working on improving the Muscle-up using the following progressions:
Kip/ Swing
Hip Drive
Fast sit-up
Piece it all together
FINISHER
Team of 2 complete
-30 Muscle-ups for time
On the minute, every minute:
-10 KB swings (5 each) (24kg/32kg)
SCALING
Muscle up transition with feet on the floor
Reduce weight
