Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Ring Muscle Ups – All Athletes (No Measure)
3 Sets
0:20 Top Of Ring Hold into lower to bottom of Ring Hold
[Very Slow and Controlled]
6-8 Arch To Hollow Ring Swings
5 Parallette Shoot Throughs
+ 0:03-0:10 L-Sit
()
()
Ring Muscle Ups (4 Rounds for reps)
Got None
4-6 Sets
2 Ring Swings + Max Effort Swing
+ Open Hips
4-6 Sets
2 Ring Swings + Max Effort Swing + Open Hips + Pull Rings to Hips
4-6 Sets
2 Position Jumping Ring Muscle Up
3 Sets
0:20-0:30 Ribcage Ring Hold
5-10 Ring Dips
Got Some [RX+]
Max Strict Muscle Ups
5:00 AMRAP – Max Kipping Muscle Ups
Max False Grip Ring Pull Ups
Max Dips
WOD (AMRAP – Rounds and Reps)
Teams of 2
12:00 AMRAP
12/15 Cal Row
– Hard/Max Effort on every set