1600 SW 17th Ave
Ocala, FL 34471


February 24, 2017

CrossFit Ocala – CrossFit

Muscle Up Progressions

View Public Whiteboard

CF1 (No Measure)


200m row or run

10 pass throughs

10 jumping air squats

10 leg swings per leg

10 Push Ups

30 sec calf stretch

30 sec standing straddle

GPP: Metcon (Time)

“Baby Yeti”

For Time

15 Pull Ups

10 Ring Dips

600m Run

10 ring dips

15 Pull Ups
Can Scale dips to ring push ups

COMP: Metcon (Time)

“Junior Yeti”

For Time

15 C2B Pull Ups

10 Ring Muscle Ups

600m Run

10 Ring Muscle Ups

15 C2B Pull Ups

Cool Down

200m walk

30 sec pigeon

30 sec straddle

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