CrossFit Cape Cod – CrossFit
Ok guys this is a start to a 4 week muscle up progression their will be 3x a week work on this all spelled out. I would encourage everyone to do this ONLY if you plan on following through 100% all 4 weeks. Please ask a coach if you have any question on how to scale movements, this will help build strength overall in the pull and the dip.
G: MU week 1 Max Effort (No Measure)
B: 7×1 Muscle Up Negative *Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling
50 wall balls (Time)
50 wall balls for time
20#/14# 10′ target 9′ target
rx plus 30#/20#