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Components

Strict Ring Muscle Up

Strict Chest to Ring ...

Strict Ring Dips

High Noon (Performance)

High Noon (Fitness)

Settings

WOD

CROSSFIT WOD

Reminders!

This Friday's theme for 20.5 is Games Spirit to the max, dress with all the gear, face paint, head bands, crazy hair, be creative!!! Have fun!

Coach lead warm up:

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Strict Ring Muscle Up (5 reps EMOM for 3 min)

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Strict Chest to Ring pull Up (5 reps EMOM for 3 min)

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Strict Ring Dips (5 reps EMOM for 3 min)

hips straight, shoulders to the rings

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High Noon (Performance) (Time)

5 Rounds for time, resting 1:00 between:
15/12 Assault Bike or Calorie Row
9 Overhead Squats (95/65)
3 Bar Muscle-Ups

Enter total time including rest

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High Noon (Fitness) (Time)

5 Rounds for time, resting 1:00 between:
15/12 Assault Bike or Calorie Row or 200m run
9 Overhead Squats (65/45)
3 Kipping Pull-Ups

Enter total time including rest

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Whiteboard:

Tuesday, November 05, 2019