January 23, 2020

Fitness By The Sea – BTS | CrossFit

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Gymnastics

“Muscle Up Negatives”

Take 5 Minutes to Review

Take 12 Minutes Complete 5-7 Sets of:

1-3 Negative Muscle Up (Modify – Russian Dip)

Muscle Up Negative – https://www.youtube.com/watch?v=WKf1PfMqfmU

Russian Dip Negative – https://www.youtube.com/watch?v=eGK4cnYFpT0

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Unbroken Double Under (Modify 20 Unbroken Singles)

10 Box Jump (24/20)

3/2 Ring Muscle Up

*Rest 2 Minutes and Repeat from Top*

Modify Ring Muscle Up to Bar Muscle Up or 10 Box Dips

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