1/10/2017

By on January 9, 2017. Posted in .

CrossFit Ocala – CrossFit

Ring Dip and Ring Muscle Up Practice (15 minutes)
Tuesday Challenge – Get entered into a drawing for a Free Kill Cliff if you complete…
L1: 5 Strict Ring Dips
L2: 1 Ring Muscle Up
L3: 1 Strict Ring Muscle Up

View Public Whiteboard

CF1 (No Measure)

400m run

x2

10 pass throughs

10 ring rows

10 leg swings

10 Push Ups

30 sec standing straddle

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Ring Dips

12 Sit Ups

80 ft sled push

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Ring Muscle Ups

12 GHDSU

80 ft sled push

Cool Down

25 ft samson stretch

10 good mornings

30 sec squat hold

No Comments

Leave a Comment

Your email address will not be published. Required fields are marked with *.

(Spamcheck Enabled)

CAPTCHA *