Crossfit Garage – CrossFit
Warm-up
Pull Up Tabata Warm Up (No Measure)
4 min Tabata
Min 1: Hollow Hold
Min 2: Superman Hold
Min 3: Hollow Rocks
Min 4: Superman Rocks
Immediately into—
4 min Tabata
Min 1: Active hand from Rig
Min 2: Kip Swing
Min 3: Strict Pull Ups
Min 4: Kipping Pull ups
Use bands for Strict Pull Ups if needed (NO BOUNCING!)
Metcon
30 Muscle-Ups (Time)
30 muscle-ups for time
ONLY DO THIS IF YOU ARE CONFIDENT IN YOUR RING MUSCLE UPS.
If still gaining confidence, perform the following EMOM.
Metcon (6 Rounds for reps)
EMOM x 18
Min 1 – Max Muscle Up Transitions (from toes or heels)
Min 2 – 15 -20 burpees
Min 3 – 15-20 KBS 53/35
Rx+ Ring Muscle Ups
Score is number of muscle up/ MU Transitions
Reference
Muscle-ups (6 x Max reps)
Weightlifting
Bench Press (Build to Heavy 5 Rep)
some OPTIONAL work.
Especially for those who did the 30 MU For Time