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Friday 02.08.2019

POSTED ON February 7, 2019

Friday | 02.08.2019

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Warm Up:
 
:15 Ring Support Hold
:30 Crab Extension
50ft Bear Crawl
10 Reverse Pass Throughs
 
x3-4 sets
 
Foundation:
 
A. Ring Muscle Up
 
EMOM 6min
 
RX: 3-4 RMU
Intermediate: feet on bench strict ring muscle up transition 4 sets of 3-5
Beginner: low ring transition 4 sets 7-10
 
Metcon:
 
RX (level 1)
 
Buy in: 100 Double Unders
 
10 Double Dumbbell Hang Cleans 50/35
10 Dumbbell Front Squat 50/35
10 Box Jumps 24/20
 
5 Rounds
 
Cash Out: 100 Double Unders
 
For Time
Intermediate (level 2)
 
Buy in: 75 Double Unders
 
10 Double Dumbbell Hang Cleans 35/20
10 Dumbbell Front Squat 35/20
10 Box Jumps 24/20
 
5 Rounds
 
Cash Out: 75 Double Unders
 
For Time
 
Beginner (level 3)
 
Buy in: 100 Single Unders
 
10 Double Dumbbell Hang Cleans 20/10
10 Dumbbell Front Squat 20/10
10 Box Jumps 20/16
 
5 Rounds
 
Cash Out: 100 Single Unders
 
For Time
 
Cool Down:
 
3 Rounds For Quality
 
2min Forward Fold
2min Bench Shoulder (elbows on bench)

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