CrossFit South Rockland

Wednesday, February 22, 2017

Day #45 Week #1 CrossFit Open

The Ring Warm up
Tabata jump rope x 8
-Ring swings (Arch and hollow)
-Hips to rings
-Tuck to inversion/ skin the cat
-Pike to inversion/ skin the cat
-Fly away dismount (skin the cat dismount)
-Strict muscle up (spot if needed)/ support/ L-sit
-Shoulder stand/ L-support or straddle support
-Pike or tuck to inversion/ back lever attempt (scale with one leg)/ inversion
-Front Lever attempt (scale with one leg)

Muscle ups

-Shuttle run
-Muscle ups


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