Changes in gravity?

Iron Grip CrossFit – CrossFit

The Muscle up. We try, and try, and try. And for some, it still eludes us. Or maybe it’s not the muscle up. Maybe it’s the pullup, the snatch, or the burpee? 😉
Just remember, it’s also about the effort and the journey.


Warm-up (No Measure)

3 Rounds

5 Pullups

10 Pushups

15 Situps

20 Squats

Rd 1: Banded shoulder series

Rd 2: Couch stretch (30 sec)

Rd 3: Seated straddle stretch


Muscle up progressions


A: Metcon (Time)

3 Rounds For Time:

8 Front rack walking lunges @ bodyweight

400 meter run
20 minute time cap

B: 30 Muscle-Ups (Time)

30 muscle-ups for time
10 minute time cap

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