CrossFit Pineville – CrossFit
Warm-up
10 mins
Gymnastics
35 mins
Ring MU Progressions
False Grip Active Ring Holds
3×15-20 sec
False Grip Strict Ring Pull-ups
3×3-6
*Scale to pull-up progression
Kipping Swings on Rings
3×10-15
*If still working on kip then go to the bar.
Feet on Ground Ring Transitions
3×3-6
Spend 5 min working on MU
*If you have a kipping MU focus on strict MU
Metcon
Metcon (Time)
5 Rounds
20 KBS (Rx+ 2/1.25)(1.5/1)
10 HR Push-ups
10 min cap
