CrossFit OwnIt – CrossFit

Skill

Muscle-ups

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)

25 sec Ring support (scale: band, scale up: rings tuned out)

5 pause ring dips (scale: bands or leg-assisted)

5 strict pull-up (scale: from seated)

3 sets of (8 min time limit):

*Use false grip

Scaled: 5 ring row to muscle-up transition

Intermediate: 3-5 kneeling muscle-up transition plus jumping ring dip

Rx: 3-5 kneeling muscle-up transition plus ring dip (catch as low as possible)

*Scale up the transition by raising the height of the rings

Metcon

Metcon (Time)

5 individually timed rounds

E4MOM

15 BJO (24/20) with step down standard

9 c and J (135/95)