CrossFit – Wed, Oct 19
Warm-up
Warm-Up
AMRAP x 5 MINUTES
10 Alt. DB Deadlift
5/5 DB Strict Press
10 Alt. DB Russian Swings
5 Burpees
INTO…
1-2 ROUNDS
5/5 Single Arm Ring Rows
10 Scap Pull-Ups
10 Band Pull-Aparts
Skill
Metcon
1.) 2 SETS
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
-Rest As Needed b/t Sets-
Into…
2 SETS
3 Ring Transition Drills
-Rest As Needed b/t Sets-
(No Measure)
-Rest as Needed Before Part 2-
2.) 2 SETS
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Ring Muscle-Up
(No Measure)
Workout
DEVIL IN THE DETAILS (Time)
FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press (50/35)|(35/20)
*Partition any way needed.
(Score is Time)
KG DB: (22.5/15)|(15/10)
Option 1 RMU: Jumping RMU
Option 2 RMU: Up-Down Strict Pull-Up
NOTE: New Benchmark.