CROSSFIT

Ring Dip Skill

• 3 sets: :02-:05 Ring Support Hold
• 2 sets: 2-3 Support Holds + Negatives
• 2 sets: 2-4 Ring Dips
  HSPU Skill
• 20 HS Hold
• 3-5 Negatives w/ Tripod Focus
• 3 reps of Head, Butt, Knees
• 1 Set of 3-6 Kipping HSPU

METCON

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 both the HSPU and Ring Dips each round.
Box jump overs do not change in reps.

Scaled
AMRAP 15 Minutes, climbing the ladder
2 DB Push Press
8 Box Jump Overs 24/20″
2 Push Ups
8 Box Jump Overs 24/20″
Add 2 reps to both the DB Push Press and Push Ups each
round. Box jump overs do not change in reps.


BARBELL
Snatch
3@75
3@80
3@85

BOOTCAMP
15 Min AMRAP
10 Box Jumps/Step Ups
200m Run
25 Kettle Bell Swings

5 Min Rest

8 Min AMRAP
8 Plank Tucks
8 Plank Jacks
8 v Ups