Crossfit Garage – CrossFit

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Weightlifting

High-Hang Clean (Work up to a heavy double. Record heaviest load)

Metcon

Bar MU Warm Up (No Measure)

EMOM 8

Min 1) Kipping swings

Min 2) Push Back Swings

Min 3) Big Hip Kip

Min 4) Pull Ups/Chest to Bar

Metcon

Muscle-ups (Work on MU for the remainder of class)

if you are really interested in getting your MU. Set up a goal review with a coach to create a plan for you. This will give you a plan to start on.

Bright Spot

Muscle-ups

Why?

When performing muscle-ups, the arms do the bulk of the work while the rest of the upper body contributes to the goal. When doing each rep, you will find that your upper body clenches and specifically your core muscles. The benefit this provides is similar to that provided by planking.