Train West Van – CrossFit
Group Stretch w/Coach (No Measure)
Ring Muscle Up Prep (No Measure)
3 Sets
10 Parallette Bottom of Push Up Pulses
[Very Slow and Controlled]
10 Arch To Hollow Ring Swings
5 Parallette Shoot Throughs
Ring Muscle Ups (AMRAP – Reps)
Have Some?
3 Sets
15 GHD SIt Ups
5-10 Ring Muscle Ups [Unbroken]
Rest 1:00-2:00 on Ski
Have None?
6 Sets of Either
A] 3-4 Ring Swings +
1 Max Effort Ring Swing
into open hips+
aggressive pull to hips
B] 1-2 Jumping Ring Muscle Ups
WOD (3 Rounds for reps)
3 Rounds [6/10 RPE]
1:00 Row
1:00 Double Unders
1:00 Bike of Choice
1:00 Shuttle Run [15/15′]
1:00 Rest Nasal breathing