CrossFit Bielefeld – CrossFit
Warm-up
Warm Up #59 (No Measure)
1000m Row (speed up every 250m)
20 Slow Ring Rows
Then:
3 Rounds of:
:15 Dead Hang
:15 Active Hang
1:00 Rest
Skill Practice
Muscle Up Progression
1. False Grip
2. Ring Row w./ False Grip
3. Kneeling Pull 2 Chest w./ False Grip
4. Kneeling Pull 2 Chest w./ False Grip & Transition (Fast Sit Up)
5. Support Hold
6. Negative Muscle Up
Metcon
FT: 30 Burpee Muscle Ups (Time)
For Time:
30 Burpee Muscle Ups
or
30 Burpee Chest 2 Bar Pull Ups
or
30 Burpee Pull Ups
Timecap: 10 Minutes