CrossFit – Fri, Oct 21

20
Oct

CrossFit – Fri, Oct 21

CrossFit Cape Cod – CrossFit

Skill Work (Checkmark)

1.) 2 SETS

7-10 False Grip Ring Rows

:10 Top of the Ring Hold

:10 Bottom of the Ring Hold

-Rest As Needed b/t Sets-

Into…

2 SETS

3 Ring Transition Drills

-Rest As Needed b/t Sets-

(No Measure)

-Rest as Needed Before Part 2-

2.) 2 SETS

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Ring Muscle-Up

(No Measure)

Devil in the Details (Time)

FOR TIME*
36 Ring Muscle-Ups
60 Alt. DB Devil’s Press Rx (50/35) L2 (35/20) L1 (20/15)
*Partition any way needed.

Option 1 RMU: Jumping RMU
Option 2 RMU: Up-Down Strict Pull-Up