Warm-up:Â 2 Rounds of crossfit warm-up
10 squats, 10 push-ups, 10 sit-ups, 10 pull-ups, 30 second Samson stretch
Muscle-up handstand push-up progression
If you don’t have muscle-ups work on your muscle-up transition or whatever is holding you back from doing muscle-ups.Â If you already have muscle-ups then work on pulling yourself into a muscle-up HSPU.
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed 15:22, TJ Barber 16:23, Dave Leys 18:11, Matt Chan 18:27, Rob Orlando 18:31 (burpee rope pull-up), Kristan Clever 24:37.
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