Bombers Crossfit - CrossFit
Metcon (AMRAP - Reps)
Muscle Up Skill Pracitice Day!!!
Warmup: 3 Rds
20x 5 second Hollow Hold into Arch/Hollow
Rest 1 Min
Strength:
10 x 3 Ring Dip (Range of motion and control)
(Feet assisted for scaling or box dips)
10 x 3 false grip ring pulls (seated, controlled descent)
Skill:
10 x 3 Muscle Up Transition w/ feet on a box
EMOM 10 Min:
Odd - 1-5 Muscle ups
Even - Burpees (15)
Metcon
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