A. EMOM x 10 mins
1-3 Muscle Ups
*aim to add 1 rep from last week
**scale to 1-5 Strict Pull ups or a new set every 2 mins of 10-20 sec chin hold + 5 tough ring rows
B. EMOM x 16 mins
min 1 – 30 sec ME Strict HSPU / Handstand Hold / FLR
min 2 – Row 8-15 cals
min 3 – 30 sec Hollow Rocks
min 4 – 30 sec Plate GTOH (20/15)
Calorie and Macro Nutrient control + CrossFit works. 17lbs lost in 7 weeks for Brian. Looks like a new man.
Guys please don’t forget to vote for us in the best gyms in Bath and Bristol Awards. It literally will take 5 secs so please do so if you haven’t already. It will be much appreciated.
Also, I’ve had a few people ask me about the links for skipping ropes. Click here to buy yours now. We highly recommend you get our own rope in order to really progress with the Double Unders