Day #45 Week #1 CrossFit Open

The Ring Warm up

Tabata jump rope x 8

-Ring swings (Arch and hollow)

-TTR

-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)

Skill

Muscle ups

WOD

12x

30:30

-Shuttle run
-Muscle ups