Push-Pull

Friday, February 6, 2026

Westbound CrossFit - Coach Loni

0900 - 8 of us

Warm Up

Inchworm

Straight leg sit-up

Ring row

Ring reverse fly

Tempo bench press

Skill

4 sets:

1:00 on/ 1:00 off

Max Ring Muscle Ups

OPTIONS:

1) Rings (if you're good at RMU, then make these strict)

2) Bar MU or Jumping Ring MU

3) Low Ring MU 

I worked on kipping, then tried to do some pull-ups on the rings and then finished with kipping pull-ups

Conditioning

For time

Alternating double DB bench press (50/35lb.)

20-18-16-14-12

Ring muscle up

10-8-6-4-2

Goal: Sub 9

Cap: 13

Intermediate:

For time

Double DB bench press (35/20lb.)

20-18-16-14-12

Bar muscle up (option) or Low Ring muscle up

10-8-6-4-2

**First consider less reps for anyone who can do RMU.

I scaled to 25 pound dumbbells and did kipping pull-ups instead of muscle ups.  I moved well, but finished in 7:30.  I should have done some push-ups each round also.

V-up Finisher

10-8-6-4-2 with bent knees