Friday, 9/3/21

CrossFit Juke Joint – CrossFit

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A: Muscle Up Progression V1.0 (AMRAP – Reps)

Muscle Up Progression

– Bar/Ring MU attempts

– MUT 3×3

– Ring Row/Ring Dips- 3-3-1-1-1

– Toe to Ring 3×3

– Ring Cast swing x 3

– Ring Picaboo swing x 3

– Low Bar Hollow Swing x 3

– Low Bar Tab Swing x 3

– High Bar Air chair x 3
(15min)

B: Metcon (AMRAP – Reps)

With a partner,

AMRAP 3

1Muscle up or 5 Pull ups

*tag and switch with your partner each round

then

AMRAP 6

10 Push ups

*tag and switch with your partner each round

then

AMRAP 6

20 Air squats

*tag and switch with your partner each round

then,

AMRAP 3

4 KTE

*tag and switch with

your partner each round

then,

AMRAP 3

Low Plank hold (together, each 10 seconds is counted as 1 rep, so unbroken will be 18 reps max)