CrossFit OwnIt – CrossFit
Skill
Ring Dips
Week 3
Bully stretch with band, 30 sec / side
Bottom of ring dip stretch (feet on floor), 30 sec
2 rounds for quality:
5 Scapula push-ups (scale: knees or bands)
5 Tricep push-ups (scale: move feet forward)
20 sec Ring support (scale: band, scale up: rings tuned out)
2 Ring dip negatives (scale: band or feet on floor, scale up: rings tuned out)
3 sets of 5-10 reps (5 min time limit)
Scaled: Leg assisted ring dips
Intermediate: Ring dips with band
Rx: Ring dips (scale up: keep rings turned out)
Metcon
Metcon (AMRAP – Reps)
18 Minute AMRAP
300m run
20 Calorie row or bike
10 FR lunge (115/75)