CrossFit – Tue, Apr 29
Tuesday WARM up (AMRAP – Reps)
10:00 AMRAP
30 Second air bike
5 kip swings
3 kipping pull up
3 x 5second hold top of ring dip + slow,controlled negative
Skill Work (AMRAP – Reps)
Gymnastics: Ring Dips
Workout Definition
Strength Option
6 rounds alternating between each skill: 40 seconds of work/20 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
Max unbroken ring dips
12/10 Calories row
Metcon – Tuesday (AMRAP – Reps)
For time
30/24 Calorie airbike
20 Bar muscle ups (30RX+)
30/24 Calorie airbike
Time cap: 10mins