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
15 min cap
