CrossFit OwnIt – CrossFit

Skill

Muscle-ups

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 T-push-ups (scale: knees or bands)

15 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)

EMOM5

Scaled: 5 Box dips (bent knees < straight legs < elevated feet)
Intermediate: 3-5 Ring dips with band or feet on box

Rx: 3-5 Ring dips (scale up: keep rings turned out)

Metcon

Metcon (Time)

15 min cap

2-4-6-8-10-12-10-8-6-4-2

DB snatch

Lateral burpees over bar