Tuesday
Main – CrossFit
Muscle-ups (5×5)
15 minutes
Muscle up development;
5- transtions on low rings
5- band assisted muscle ups
5- false grip strict pull-ups
5- jump into bottom of dip on higher rings
5- ring dips (deep range of motion)
Work 2 stations, then superset with
10- GHD sit ups
Then do 2 different stations, then GHD sit ups
*If you have Muscle ups; work 5 sets of 5,3, or 1
“Too many Two’s” (Time)
2 Rounds for time;
22- Box jumps (30/24)
22- walking lunge steps (lunge R=1/L=2)
22- push-ups (hand release)
2- rope climbs
22- hang power snatch (95/65)
