Tuesday

CrossFit Pineville – CrossFit

Warm-up

10 mins

Gymnastics

30 mins

Muscle Up Progressions

ALT Every 30 sec for 12 sets

1: False Grip Active Holds on rings

OR, active holds on bar x 15 sec

2: Scap Pulls on Rings or Bar x 10

3: Static Support hold in top of dip x 20 sec

4: Ring Dips or Scaled Dips x 4-8

Squatted Muscle Up Transitions 8×4

5 min to work on kipping swings and pulls on rings

or MU if you have them.

Metcon

Metcon (Time)

15 C2B (Rx+ Ring MU)

10 Hang Power Snatch (Rx+135/95)(95/65)

12 C2B (Rx+ Ring MU)

8 Hang Power Snatch

9 C2B (Rx+ Ring MU)

6 Hang Power Snatch

6 C2B (Rx+ Ring MU)

4 Hang Power Snatch

3 C2B (Rx+ Ring MU)

2 Hang Power Snatch