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