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“CrossFit”
A.
Ring muscle up workshop
RX – Ensure base strength of 5 Ring dips + 5 Strict chinups before attempting muscle up drills
Scaled – Alternate between A1 & A2 of your choice for 3-5 sets

A1
.Ring dips 5 reps
.Bench dips 5 reps
.False grip low ring muscle up transition 2-4 reps
.Banded muscle up transition 2-4 reps
.Slow strict negatives 1 rep
.Russian dips 2-4 reps

A2
.Lat pull down 10 reps
.Chinups 5 reps
.Hip to bar 2-3 reps
.Hip to rings 2-3 reps
.Spotted strict mu 1 rep
.Light kip with false grip spotted mu 1 rep
.Muscle up attempt 1-2 reps

B.
Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Assault Bike (for calories)
Station 2 – 60 Seconds of Strict Pull-Ups
Station 3 – 60 Seconds of Dumbbell Push Press

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