February 25, 2014
CARLO & ANDREW
MUSCLE-UP CLINIC: SUNDAY AT 2PM
Come learn the skills and technique necessary to perform the ultimate CrossFit exercise movement.
Attendees MUST have the strength base to perform Chest-2-Bar Pull-ups and a Ring Dip in order to safely attempt a muscle-up.
In 10 minutes complete:
60 Wallballs (Performance: 25/18)
40 KB Swings (53/35), Performance: (70/53)
With remaining time, AMRAP:
C2B Pull-ups for Fitness
Muscle-Ups for Performance
Your score is number of C2B or M/U you complete at the end of 10 minutes.
Supplemental Performance Training:
4 rounds NOT for time:
All movements MUST be unbroken!
10 Pistols (alternating legs)
20 GHD Sit-ups
Assault Bike for total Calories