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Tuesday 07.23.2019

POSTED ON July 22, 2019

Tuesday | 07.23.2019

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Warm Up:
:15 ring support hold
10 prone pass throughs
5 low amplitude ring swings
30ft crab walk
x3
 
Foundation:
A. Ring Muscle Up 5 sets of 2-4; rest 1min between Scaled #1: 5 sets of 6 jumping ring muscle up Scaled #2: 5 sets of 10 ring muscle up transitions
 
Metcon: 25min time cap
RX (Level 1)
6 front squats 165/110
30 double unders
100m run
10 rounds for time
Intermediate (Level 2)
6 front squats 145/95
30 double unders or :45 double under attempts
100m run
10 rounds for time
 
Beginner (Level 3)
6 front squats 125/75
40 single unders
100m run
10 rounds for time
 
Cool Down: 2 rounds for quality
:30 chest facing wall handstand hold
:30 side plank L/R

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