Ashley and Alix at Crossfit Hong Kong always show me something unique. Today had the best strict muscle-up progression I’ve ever seen. 4 stations progressing through stages of the movement from pull-up, false-grip pull-up to the dip. In the end most of us were doing muscle-ups with only a little help… My trip to Hong Kong ended and I traveled to Singapore today. Always great to be back in the city where I started my career many moons ago… Meetings go on until Friday night but I can relax over the weekend next to the pool on the 57th floor of the Marina Bay Sands Hotel…
Strength
5 Strict muscle up progressions
5 strict muscle ups
Metcon “Death by rings”
Every minute on the minute: ring pushups and ring rows as long as you are able:
1st min – 2 ring pushups, 2 ring rows
2nd min – 4 ring pushups, 4 ring rows
3rd min – 6 rings pushups, 6 ring rows…
SCORE: 12 + (14 pushups/12 rows)
This pool is 57 stories high...
