Wednesday, July 5, 2017

Muscle Up Prep

July 5, 2017

Wednesday’s Bridgetown CrossFit WOD is great prep for that muscle up. Start a clock and do as many unbroken reps as possible. Once you come off the bar you rest for the remainder of that minute. At the top of the next minute you may start another set. Time is called when all 30 Pull-ups and 90 Dips are completed. You may mix pull-ups and dips in any combination desired. NO KIPPING

Shoulder Prep

3 Rounds
6/6 Arm Bar
12 Scap Dip + Knee Raises
20 Kip Swings


Accumulate 30 Strict Pull-up + 90 Strict Dips

100 Band Pull Aparts