FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

April 11, 2019

SKILL: Bar Muscle Up (12 min)
Skill group A: Has assisted Pullup/Ring Row for WOD
A. Feet elevated row 5×5
B. Banded Strict CTB pull ups 5×3
C. 5 × 5 Kip attempts
Skill group B: Has body weight pull ups/ Kipping pull ups in WOD
A. Kipping Pull ups 5×5
B. Bar Kip to Hip 5×2
C. Bar Muscle up attempts 6×1
Skill group C: Has BMU in WOD
A. Work on consecutive BMU x 2-3
*Rest as needed between attempts
WOD: 15 minute AMRAP
15 x box jumps 
7 x front squats 
30 x double unders
7 x push press

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