5/09/2017

CrossFit Dark Side – CrossFit

1.A: Gymnastic Cond. (Muscle Up Practice) (AMRAP – Rounds)

3 Sets

5 Strict Ring Dips

5 Strict Pull Ups

5 Strict Handstand Push Ups

1.B: Muscle Up Practice – Class (No Measure)

Muscle Up Practice

2 x 2 False Grip Pulls

2 x 2 Toes to Ring – Focus on the swing

2 x 2 Hips to Ring – Big hip pop getting the body weightless and finishing with the arm pull to the rings

2 x 2 Muscle Up Transitions – On the low rings with a band focusing on the quick turnover to land in a dip

2 x 2Jumping Muscle Ups

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Handstand Push Ups Rx+: Strict

40’ (Pole to Pole) Overhead Walking Lunge Rx: 45/25# Plate

15 Box Jumps Rx: 24/20” Rx+: 30/24”

40’ (Pole to Pole) Overhead Walking Lunge Rx: 45/25# Plate