St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

CrossFit 9/04/2018

3
Sep

CrossFit 9/04/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm-up Ring hold, kang, inch (No Measure)

20 Calories on the Rower

then

2 Rounds

20 second Ring support hold

10 Kang Squats

5 Inchworms

Gymnastics

10 minute to establish

Test-out

Rx:Max Ring Muscle-ups

Int: Max Ring Dips

Sc: Max Ring Push-ups

This is the Test out week of the ring work and high intensity cycle. Give this test-out your all to see if you have improved your ability to control the rings!

Muscle-ups (Max Effort)

Ring Dips (Max Effort)

Ring Push-up (Max Effort)

To create a standard, have feet placed on a box that is level to the height of the bottom of the rings.

If unable to do that, to standardize ring height, set rings so bottom of rings meet top of knee cap height.
Annotate as much information specific to position of rings in relation to your body as well as position of your body in relation to the floor/rig.

Metcon

15 amrap 15 wb, 15 ab, 15 t2b (AMRAP – Rounds and Reps)

15 Min AMRAP

15 WallBall 20/14

15 CalBike

15 T2B
Intermediate:

15/10, Knees to chest

Beginner:

10/6, Toes to Rig

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