CrossFit – Mon, Mar 31
Warm Up – Monday (AMRAP – Reps)
10:00 AMRAP
1:00 Machine
30 Single Unders
5 Kip Swings
5 Hanging Knee Raises
3 Inchworms
5 Heel Box Ring Dips (or Push Ups)
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 (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10… Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round
Metcon Monday (AMRAP – Reps)
10 Rounds
35 Double Unders
9 V-ups
2 Wall Walks
time cap: 20mins
RX+
10 Rounds
40 Double Unders
12 V-Ups
3 Wall Walks