CrossFit

SKILLZ
Movement Prep

Ring Dip
– 10 Push Ups
– 2x :10 Ring Support Hold
– 3-5 Ring Dip Negatives
– 1 set of Ring Dips

HSPU
– :20 HS Hold
– 3-5 HSPU Negatives
– 3-5 HSPU

WOD
Gymnastics Pressing Test: The Grind Side
AMRAP 16 Minutes, climbing the ladder
2 HSPU*
8 Box Jump Overs 24/20″
2 Ring Dips*
8 Box Jump Overs 24/20”
*Add 2 reps to the HSPU and Ring Dips per round. Box jump over reps do not change.
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Scaled Version
AMRAP 16 Minutes, climbing the ladder
2 DB Push Presses*
8 Box Jump Overs 24/20″
2 Push Ups*
8 Box Jump Overs 24/20”
*Add 2 reps to the Push Press and Push Ups per round. Box jump over reps do not change.

Stimulus: Stamina
Rest: As Needed

Bootcamp

Barbell