If you are interested in learning how to perform a muscle-up, please join us at CrossFit Bolton on Thursday January 23rd from 6pm to 7pm for our muscle-up workshop.
This workshop is for those of you that:
A - Already have a muscle-up but need to work on technique.
B - Are very close to getting a muscle-up and need to work on a certain aspect of it (like the transition).
This is an advanced skills class and the prerequisite to attend this class is the ability to perform at least one pull-up and one ring dip. This class is free to all current members. There is no need to let us know you are coming.
Please make an effort to attend. This will be a great opportunity to learn the progressions to a very challenging skill.
We will still have our regular group sessions at 5pm and 7pm.
Three rounds, not for time of:
10-15m Handstand Walk
L-Sit 25-30 seconds
15’ Rope Climb, two ascents
Complete each of the following tasks for time. You will begin a new task every three minutes. Your rest will be the remainder of the three minutes upon completion of the task. No Pacing.
0:00 - 100 Double unders
3:00 - 12/8 Muscle-ups
6:00 - 40 Burpees
9:00 - 24/16kg Kettlebell Swings, 50 reps
12:00 - 100 Double unders
15:00 - 12/8 Muscle-ups
18:00 - 40 Burpees
21:00 - 24/16kg Kettlebell Swings, 50 reps
Post results to comments.