WOD

Thursday 29th 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

Check out youtube for our video on progressions

https://www.youtube.com/watch?v=ULxK1zB4Xnk

FINISHER

On the minute every minute for 5 minutes:

-30 Double unders

In the remaining time: max effort Muscle-ups

Metcon (Time)