Turn2CrossFit – CrossFit
Warm-up
400m run or 1000m bike
PVC pass throughs and around the world’s
9-6-3 of:
cal bike
buprees
kip swings
Muscle Up Skillwork
Spend 8-10 min working through the following progression of muscle ups:
*note: if you are still working to get pullups, take this time to practice the hollow/arch kip swing or some spotted pullups with a coach.
-False grip ring rows
-False grip pullups
-Kip swings on rings or bar (hollow/arch position)
-Jump through on low rings (transition practice)
-Ring support hold
-Muscle ups
*score=whichever progression you worked on and how many reps you got.
“Shell Game” (5 Rounds for reps)
20 Minute EMOM:
-100m Run+ 5 Burpees
-Max Ring Muscle Ups
-15/12 Cal Bike
-Weighted Leg Raise Hold
If you are scaling, choose the ring muscle up progression that you made it to in the skill work session.
Score= ring muscle ups