By crossfit Posted On March 19, 2018 Categories : WOD

20/03/2018

CrossFit Euphonic – CrossFit

Muscle-up Work (20 Minutes) (No Measure)

Beginners

3 x 10 Ring Rows

3 x 10 Banded Ring Dips

3 x 20 Second Ring Holds

3 x 60 Second Hollow Hold

3 x 60 Second Superman Hold

Intermediate – Can do 5 strict pull-ups

3 x 5 Chest to Rings Pull-ups

3 x 5 Ring Dips

3 x 20 Second Ring Holds

5 x 2 Hips to Rings Swings

8 x 1 Banded Transition Drills

5 x 1 Partner Assisted Strict Muscle-ups

Rx – Can do linked Muscle-ups

5 x 1 Strict Muscle-ups

3 x 2 Hips to Rings Swings

5 x 5 Kipping Muscle-ups

4 x 20 Second Ring Holds

Metcon (Time)

Five Rounds, for tine:

400m Run

15 Box Jumps 30” / 24”

20 Single Arm Shoulder to Overhead (10 each arm) 22.5kg / 15kg

*30 minute time cap