Warm-up – 2 Rounds Crossfit Warm-up – 15 squats, 15 Push-ups, 15 Sit-ups, 15 back extensions, 15 Pull-ups, 30 second samson stretch
Skill: Muscle-up Practice – Work on ring pull-ups, ring-dips, transition or whatever your weakness is in the muscle-up.
WOD – “Test 3”
Max reps of Muscle-ups in 4 minutes – If you don’t have muscle-ups do pull-ups: if you don’t have pull-ups do push-ups.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
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