Upper Body Pull/Muscle Up Cycle -Week 3

FITLAB – CrossFit 3000 – Gymnastics

Activation

– Stick Balance

(10sec hanging L-sit when dropped)

2 Rounds

8/8 Lat Pull Downs

10 Banded Pull Downs

20sec Super Hold

Strength

15min EMOM

Min 1: 8 Underhand BOR (3-0-1-1)

Min 2: 6/8 Eccentric RR (3-0-0-0)

Min3: 6/8 Strict Pullups OR 30sec Hollow Rock (RX + with plate)

Straight in to

3 Rounds for Quality:

8 Banded Hips to Rings

5 Jumping PU/C2B/BMU

6/8 T2R

Midline

TABATA

1&5: Bicycle Crunches

2&6: Side Plank Pulses (L)

3&7: Side Plankt Pulses (R)

4&8: Plated Situps

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