9.7.19

Strength/Skill
10min Coach Led Muscle Up Workshop…
(This is an advanced CrossFit/ Gymnastic move. We will spend the next 4 weeks developing the skill and building your upper-body strength in these workshops)

Top of Ring Support Hold
20secs on: 40secs off: x 5
…Followed By…
False Grip Ring Hang
3 x ME Hang
…Followed By…
Muscle Up Rows (False grip)
3 x 3-5 Reps

Conditioning
’SPRINT’…
E6mins. x 3
9 Box Jump Overs @ 30/24”
12/8 Calorie Assault Bike
9 Deadlifts @ 225/155lbs
12/8 Calorie Assault Bike