Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
:20-:30 Top of Ring Support
:20-:30 Bottom of Ring Support
5 Ring/Box Dips
Warm-up (No Measure)
Ring Muscle Up Progressions:
1. Low Ring Transitions
2. Hip to Ring Swing
3. Jumping Ring Muscle Up
4. Just Do It!
Muscle-ups (Max Ring Muscle Ups (one set))
Metcon
Metcon (Time)
3 Rounds
40/30cal Row or Bike
15 Sandbag Cleans
Sub: Heavy Double KB Clean