Iron Grip CrossFit – CrossFit
A true CrossFit classic. This is one of those workouts that you just want to keep in your back pocket all the time.
https://www.youtube.com/watch?v=i0nPnElcqgU
Developing Muscle up stability
https://www.youtube.com/watch?v=7TEN4lkXCaE
Muscle up transition
https://www.youtube.com/watch?v=Zeg17MJIbnA
Developing the Muscle up
https://www.youtube.com/watch?v=Vf–7ywhiLM
Warm-up
Warm-up (No Measure)
400 meter Bike (0.4 km)
Choose 250 meter Row
One 200 meter Run
50 Double unders
15 Wallballs
10 Parallette shoot throughs
5 Pullups
Skill
Spotting a Muscle up
https://www.youtube.com/watch?v=VZOOzJpTDJU
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#