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
12 minute AMRAP
50 double unders
7 muscle ups
GoFit
The CrossFit Warm up
3 rounds 15 reps of:
OHS
Dips
Pull ups
GHD sit ups
GHD back ext
Skill
Movement standards
WOD
5x
30:30
-Jump rope
-Ring rows/ pull ups
-Burpees
-Shuttle runs
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