CrossFit Pineville – CrossFit
Warm-up
10 min
Gymnastics
Ring Muscle Up Progressions
*15 min to work through drills)
ALT Every 30 sec for 3 min
20 sec Ring Support Hold
10 sec Ring Catch Hold
3 sets
5-8 False Grip Ring Pull-ups
(Scale to banded chin-ups)
Rest as needed b/t sets
3 sets
Low Ring Transitions x 5
Rest as needed b/t sets
3 sets
Strict Ring Dips x 5-15
Rest as needed
Metcon
Metcon (2 Rounds for reps)
2 sets for max rep/cals
90 sec Bike for Cals
Rest 30 sec
90 sec Strict HSPU
Rest 30 sec
90 sec Row for Cals
Rest 30 sec
90 sec Strict Pull-ups (Rx+ Ring MU)
