Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up Ring hold, kang, inch (No Measure)
20 Calories on the Rower
20 second Ring support hold
10 Kang Squats
10 minute to establish
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.
15 amrap 15 wb, 15 ab, 15 t2b (AMRAP – Rounds and Reps)
15 Min AMRAP
15 WallBall 20/14
15/10, Knees to chest
10/6, Toes to Rig