4/24 Day#2

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