CROSSFIT

MUSCLE UP SKILLS

ON A 10:00 RUNNING CLOCK…
Practice Ring Muscle-Ups + Strict RMU Transitions

*Drill Suggestions…
False Grip Ring Row
False Grip Kipping
Jumping False Grip Transition
Kipping Hips to Ring

(No Measure)

ANNIE UP

FOR TIME
50-40-30-20-10
Double Unders
2-4-6-8-10
Ring Muscle-Ups
50-40-30-20-10
Sit-Ups

(Score is Time)

POST WOD

FOR RECOVERY
5:00 Foam Roll Lats + Calves

(No Measure)

SPARK

STRENGTH

E2:15
Push Press for load:
6-4-2
6-4-2

Bicycle Sit Ups
6 X 18

ALMIGHTY PUSH

FOR TIME
3 ROUNDS
15 Shoulder to Overhead (50’s/35’s), 35/20’s
50 Double Unders
5 Box Jumps (30/24)|(24/20)*
*Must step down from the box every rep, every round.

-Rest 2:00-

2 ROUNDS
10 Shoulder to Overhead
75 Double Unders
10 Box Jumps

-Rest 2:00-

1 ROUND
5 Shoulder to Overhead
100 Double Unders
15 Box Jumps

(Score is Total Time)