CrossFit South Rockland

Saturday, June 17, 2017

Hero Saturday

U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan. He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin.

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)

Movement standards

For Time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms 
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

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