CrossFit – Thu, Aug 25

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

:30 doorway stretch/arm

20 arm circles forward

20 arm circles backward

20 arms across body hugs

1 set:

10 push-up to down dog

200-m run

1set:

10 up-downs

200-m run

1 set:

10 hand release push-ups

200-m run

Specific Warm-up

Warm-up (No Measure)

Ring Dip Progression and Review

Skill

Metcon (AMRAP – Reps)

EMOM 7:

3 muscle-ups

Scaling options:

1) Jumping muscle-up

2) Low ring transition drills

3) Strict chin over bar or chest-to-bar pull-ups

4) Strict muscle-up (scale up)

Metcon

Metcon (Time)

5 rounds for time:

15 strict ring dips

300-m run

Intermediate:

Banded ring dips

Beginner:

Bench Dips

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 doorway pec-stretch/side

1:00 PVC Cuban presses