CrossFit 071119

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

15/12 Cal Row, Bike or Ski

8 Sumo Stance Inch Worms

15s KB Bottom’s Up Hold ea. Arm

8 KB Goblet Reverse Lunges

8 Arm Bars

15s Above the Ring Hold

Gymnastics

18 Min Ring Muscle Up Skill Work

L1: Metcon (AMRAP – Reps)

3 RD’s-

Min 1: 6-8 Strict Ring Rows

Min 2: Rest

3 RD’s-

Min 1: 3-5 Ring Muscle Up Transitions to Dip

Min 2: Rest

3 RD’s-

Min 1: 3-5 Tall Kneeling Ring MU or Jumping Ring MU

Min 2: Rest

*Record total Tall Kneeling Ring MU or Jumping Ring MU

Rx: Metcon (AMRAP – Reps)

3 RD’s-

Min 1: 3-5 Strict Ring Pull-Ups

Min 2: Rest

3 RD’s-

Min 1: 2 x (3 Kipping Swings + Chest 2 Rings)

Min 2: Rest

3 RD’s-

Min 1: 1-3 Kipping Ring Muscle Ups

Min 2: Rest

*Record total Kipping Ring MU completed

Rx+: Metcon (AMRAP – Reps)

3 RD’s-

Min 1: 6-8 Strict Ring Pull-Ups

Min 2: Rest

3 RD’s-

Min 1: 2-3 Strict Ring Muscle Ups

Min 2: Rest

3 RD’s-

Min 1: 3-5 Kipping Ring Muscle Ups

Min 2: Rest

*Record total Kipping Ring MU completed

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 Ring Dips

2 KB Turkish Get Ups R Arm (53/35#)

50m KB Suitcase Carry R Arm

5 Ring Dips

2 KB Turkish Get Ups L Arm (53/35#)

50m KB Suitcase Carry L Arm

L1: 5 Bar or Box Dips, 35/26# KB TGU

Rx: As Written

Rx+: Strict Muscle Up into Ring Dips