CrossFit FYR – CrossFit

Do bar muscle up practice or the gymnastics practice not both


Bar Muscle-ups (4 sets max unbroken)

gymnasty practice

4 sets of 2 of the following

1- 10 hollow rock/superman

2- 5 kip swings unbroken

3- 4 ring muscle up progression

4- 3 SLIPS each leg 10 seconds

5- 8 pistol squats

6- 30 second handstand hold


Metcon (4 Rounds for reps)

tabata db hang squat cleans (50/35)

rest one min

tabata toes to bar

rest one min

tabata db hang squat clean

Rest one min

Tabata toes to bar

tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. record total for each round.