CrossFit On Track – CrossFit
Metcon (No Measure)
RIng Muscle Up: Skill and Scaling
– work on the Ring Muscle Up skill
– figure out how you would productively scale Ring Muscle Ups in a workout for high reps/endurance and low reps/higher skill
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
9 Strict Pull Ups
9 Ring Dips
9 Burpees to bar touch
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
A/B switch
A: 100′ Sled Push (inside)
B: 20 HSPU or Hand Release Push Ups
Metcon (No Measure)
Tabata KB Pike Crunch
8 x 20 on/10 off
+
Tabata Dead Bug
8 x 20 on/10 off
