Muscle-ups progressions
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6 sets of 1-3 Strict muscle-ups or progression
5 sets, building to 100% effort:
30s easy, 30s hard – Set machine to watts, record highest output
3 Sets:
60s @70%,
30s @50%,
60s @80%,
30s @50%,
60s @90%,
60s @50%
– %s based off highest output from above
CrossFit Lite – May 7, 2024
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat 2 Rounds