CrossFit OwnIt – CrossFit

Skill

Muscle-ups

Week 3

Bully stretch with band, 30 sec / side

Bottom of ring dip stretch (feet on floor), 30 sec

3 rounds for quality:

5 Scapula push-ups (scale: knees or bands)

5 Tricep push-ups (scale: knees or bands)

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)

4 rounds each for max reps

1 min box jumps (24/20)

1 min WBS (20/14)

1 min bike or rower for max cals

1 min rest