We did some skill work earlier this week focusing on the kip, and broke into groups where some worked on pull ups, and those who were ready started work on muscle ups. Whether you are looking to get your first muscle up, or just get better at the ones you already have, MU drills will improve your efficiency and technique -- and CrossFit Invictus has posted a great series. You can click here to access the articles and videos to their 4 progressions, just scroll down a little bit and you'll see them. Take 10 minutes before or after class working on these at least 3x/week!
21 KBS (53/35#)
15 sit ups