Saturday – 140419

Dan Howard - False Grip

Dan Howard

Whether you already have a Muscle Up or your working towards one, establishing a lights-out False Grip will give you one heck of an advantage on rings. Like establishing a good Hook Grip, you need to practice the False Grip on the regular to develop it. Try working False Grip Ring Rows or Ring Pullups into your CrossFit Warmup.

Warmup

5min Chan Warmup
Run 200m or Row 250m
1 Round of the CrossFit Warmup
Run or Row Again
Spend 2min on DU or with a LaX Ball

Partner Workout

“Ellen Degeneres”

28min AMRAP

50 Burpees
50 Situps
50 Double Unders
5 Muscle Ups

You may also rock this workout solo with the following rep-scheme:

10 Burpees
10 Situps
10 Double Unders
1 Muscle Up

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