CrossFit Pineville – CrossFit
Metcon
1 set
20 Skater Lunges
10 ATY Raises with small weight plates
10 Kip Swings
10 Jumping Ring Dips
1 set:
10 Down Ups
10 Ring Row/Pull-ups/Ring Pull-ups
10 Push-up to down dog
5 Low Ring MU transitions
1 set
5 Burpees
1-3 Ring MU or scale
Metcon
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
Scale MU to low ring transitions or a C2B option.
20 min cap
Accessories
4 sets for quality
10-15 Strict HSPU
Rest :20
10 DB Bent Over Row Each Arm
Rest as needed
