CrossFit – Wed, Apr 16
Warm up – Wednesday (AMRAP – Reps)
8:00 AMRAP
30-second Air Bike
10 Sit Ups
10 Supermans
10 Box Dips
10-second Ring Dip Support Hold
Skill Work (AMRAP – Reps)
Gymnastics: Ring Dips
Workout Definition
Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP
2, 4, 6, 8… Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)
Metcon – Wednesday (AMRAP – Reps)
15/12 Calorie Air Bike
30 GHDs (Or V-Ups)
30/24 Calorie Air Bike
30 GHDs (Or V-Ups)
45/36 Calorie Air Bike
30 GHDs (Or V-Ups)
60/48 Calorie Air Bike
Time cap:20mins