CrossFit 080719

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Stay Strong CrossFit – CrossFit

Warm-up

800m Run or Row

2 RD’s:

10s Chin Above the Ring or Bar Hold

8 HR Push Ups

20 Alternating Reverse Lunges

8 Jumping Ring Dips w/ 3/1/X/1 Tempo

10 Arm Bars

Gymnastics

12 Min EMOM:

L1:

RD 1-4: 8-12 Ring Rows

RD 5-8: 3-6 Ring Pull Through to Dip

RD 9-12: 3-6 Tall Kneeling Ring Muscle Ups

Rx: 1-3 Ring Muscle Ups

Rx+: 2-5 Ring Muscle Ups

Muscle-ups (12 x 1-6)

WOD

Metcon (Time)

16 Min Time Cap to Complete:

10-8-6-4-2

KB/DB Turkish Get Ups

50-40-30-20-10

Double Unders

*50m KB/DB OH Carry after each RD. (switch arms 1/2 way)

L1: 35/20# KB/DB, 2:1 Singles

Rx: As Written