CrossFit Class
Gymnastics 10 Minute EMOM: - 30% of Max Effort Pull Ups
Metcon
15 Minute AMRAP: 5 Devils Press @2x22.5/15kg 10 Alternate Pistol Squats 15 Sit Ups
Gymnastic Class
A: Metcon (No Measure)
5 SETS OF: 5 BAR ICE CREAM MAKER 15 PALLOF PRESS (EACH SIDE) 90 SEC REST
NOTES: PALLOF PRESS https://youtu.be/Ef7YyS5qoPY ICE CREAM MAKER https://www.youtube.com/watch?v=rFIW5XKq0iI SCALING OPTIONS: USER A BAND TO DO THE ICE CREAM MAKER
B: Metcon (No Measure) 6 SETS AS A SUPER SET: 10 RING ROW IN FALSE GRIP WITH FEET ON BOX 5 RING KIP SWINGS 3 TRANSITIONS WITH KIPPING RING DIPS
REST 90
SECRING KIPPING SWING: https://www.youtube.com/watch?v=V0IA5_-xhZc RING MUSCLE UP TRANSITION WITH KIPPING RING DIP: httpWs://www.youtube.com/watch?v=HpLAEEaQkS0
C: 30 Ring Muscle Ups for Time (Time) 30 Ring Muscle Ups
TIME CAP:
7 MINUTES SCALING OPTIONS: STRICT CHEST TO RING PULL UPS
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