3. Pull Up Bar Complexes From Alec Smith: pull-up + c2b + mu
Advanced level athletes can go on and try more demanding complexes including muscle-ups, pullovers and similar elements. Ben Smith’s younger brother Alec did one consisting of:
A video posted by Alec Smith (@alecsmith8) on
All three exercises present one rep. GRID’s Dc Brawlers’ coaches who programmed the workout, set the bar high: 20 reps for time.
4. From our friends at CrossFit Waterford comes a complex with:
and reverse/repeat everything.
Part of a bar complex of been working on. Mix up the movements people.
A video posted by Tom Dunphy (@crossfitwaterford) on