WOD

Thursday 15th January 2015

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

30 Muscle ups for time:

(7 minute time cap)

SCALING OPTIONS

Muscle up Progressions

Metcon (AMRAP – Reps)