CrossFit and Fearless – CrossFIT
Metcon (No Measure)
Muscle Up Work:
Pull to Dip Transition
5 Strict Ring Dip
10 False Grip Swings on the High Rings
Transitions: For beginners start with your feet on the ground and finding an understanding for what the movement actually is. For those who are more comfortable, grab a band and try some assisted transitions.
Dips: Similar to the pull ups earlier this week. If we need to scale these go to banded or jump to the top of a hold and perform a slow eccentric.
Swings: Get comfortable with the false grip in motion. Start with small swings.
4 Rounds Each for Time:
35 Air Squat
25 American KB Swing
15 Cal Row
Score is your SLOWEST round.