11/26/21

25
Nov

11/26/21

CrossFit OwnIt – Hi-C

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 – Rounds and Reps)

18 Minute AMRAP

300 m run

20 Calorie row or bike

10 FR barbell lunge