WOD

Thursday 18th December 2014

Main – CrossFit

SKILL

Muscle up workshop

Using the following progressions break down the muscle up

-False grip

-Hanging with false grip

-Kipping with false grip

-Hips to the rings

-Transition

-Piecing it all together

FINISHER

3 Rounds of:

AMRAP in 2 minutes of:

– 15 KB swings (16kg/24kg)

– Max rep Muscle ups in the time remaining

(Rest 1 minute)

Metcon (AMRAP – Rounds and Reps)