By crossfit Posted On March 26, 2018 Categories : WOD

27/03/2018

CrossFit Euphonic – CrossFit

Muscle-up Work (30 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

5 x 5 Chin-ups (Assisted)

5 x 1 Negative Pull-ups

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

5 x 1 Banded Transition Drills

5 x 3 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

3 x 10 Ring Dips

Metcon (No Measure)

EMOM 16 (4 Rounds)

Min 1: 15/12 Cal Row

Min 2: 10 T2B

Min 3: 15 Box Jumps 24″/20″

Min 4: 2 Rope Climbs

Rx+ = Legless Rope Climbs