Monday 12.03.18 - CrossFit

A. Skin the Cat 8 x 1

Within 10 minutes:
Skin the Cat
– 8 sets of 1 rep
Rest as needed

In groups of 2-3. You go, I go.

B. Alternating Sets: Ring Support Hold, Beat Swing on Rings, Muscle-Up Transition

3 sets, for quality, of:
B1. Ring Support Hold for 20 secondsDo this in groups again and run through the sets in a you go, I go routine.

Top of ring support hold aim to hold 20 seconds in external rotation (turned up rings)

Beat swings can be full swings depending on ability level.

Muscle Up transitions can be legs straight on a box for increased difficulty. Beginner levels can be ring row transitions.B2. 5 Beat Swing on RingsB3. 3 Muscle-Up Transitions

C. Back Squat 5 x 5

Back Squat (22X1 tempo)
– 5 sets of 5 reps
Rest as needed

2 seconds down, 2 seconds at the bottom View on WodUp

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