CrossFit Dark Side – CrossFit
1.A: Metcon (No Measure)
3 Sets
5 Strict Pull Ups
5 Strict Ring Dips
10 Alt. Pistols
Add weight if possible.
1.B: Muscle Up Practice – Class (No Measure)
Muscle Up Practice
False Grip Pulls
Toes to Ring – Focus on the swing
Hips to Ring – Big hip pop getting the body weightless and finishing with the arm pull to the rings
Muscle Up Transitions – On the low rings with a band focusing on the quick turnover to land in a dip
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
Buy-In: 75/55 Calorie Row
With time remaining…
10 Toes to Bar
20 Kettlebell Swings Rx: 53/35# Rx+: 70/553#
30 Alt. Lunges
