CrossFit OwnIt – Hi-C

Skill

Ring Dips

Week 5

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 T push-ups (scale: knees or bands)

30 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)

8 minute time limit:

Scaled: Try a new way to scale dips on the rings today: bands, assisted with feet on floor or on a box

Intermediate: Work your way down to the smallest band you can and try full ring dips if you can

Rx: 1 max set rings dips, then try scaling up by adding weight

Metcon

Metcon (AMRAP – Reps)

24 mins

45 on/15 off

Cal Bike

Air Squats

Cal Row

Plank Hold

Push Press (empty BB)