2:00 Banded glute activation
20 Air Squats|
200m Run
20 Cossack Squats
200m Run
20 Wallball (thrown to 10’ or higher)
20 PVC Pass Throughs
15 Ring Rows

Strength Skill 10 minutes
*already have your muscle ups? time to work on strict then
pull up/muscle up/ring transition
Where ever you are in your crossfit journey we will help you out. |
While the ultimate goal is to get everyone on high rings, we must walk before we run. If you are on the rings make sure you are leaning back as you pull themselves to the rings and that when you transition over the top you keep a low trajectory over the rings.
Once you are up there you will have to do a ring dip so today is a great day to work on ring hold and ring dips as well.
Great little coaching video here
Team Misfit Gyms on Instagram: “Does you program muscle ups for your affiliate athletes? We hope so! Tomorrow’s class will have a slightly different variation of muscle…”

We will give you 5 minutes to build to your wod front squat wod. Bar comes off the floor during wod

4 Rounds
5 Front Squats 165/110lbs
4/3 Muscle Ups
5 Front Squats 165/110lbs
4/3 Muscle Ups
5 Front Squats 165/110lbs
Rest 2:00

Feel: Gas
Pacing: Reach
Target Score: 16-20 Minutes
Firebreather Score: Sub-12 Minutes

Scaling
Muscle Ups: Should are ideally 1 set each time (especially on the first set of the round), but never more than 2 sets. Scale to Burpee Pull Ups for athletes without muscle ups today.
Front Squats: Should be 1 set each time