Ballston CrossFit » Wednesday, July 11, 2018
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Wednesday, July 11, 2018

Gymnastics Strength:

Ring Muscle-up development
20 Minutes skill/technique practice:

Muscle up technique progressions (if athlete has requesite strength of 5 strict pull-ups and ring dips)


Accumulate 40 reps of the following:
Strict Pull-ups
Rest as needed
Strict Ring Dips
Rest as needed

Advanced Athletes:

For Max Reps (18 minutes):

3 Sets of:
:90 on / :90 off
Ring Muscle-ups

Straight into…

3 Sets of:
:60 on / :120 off
Ring Muscle-ups

Record total reps completed


KBS (32/24) (Fx: 24/16)
Box Jumps 24/20

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