Muscle up and pull strength

CrossFit 3000 South Melbourne – Gymnastics

A1: Single Arm Bent Over Row (3 x 10 each arm)

KB or DB
1s hold, 3s lower

A2: Lat pull-down (3 x 10 each arm)

Open elbow angle

B1: Hips to rings (2 x 10)

B2: Knees To Elbow (2 x 10)

Strict, 1s pause at top, 3s lower

C: Muscle-Up Practice & Progressions (AMRAP – Reps)

10 Mins

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