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© 2016 by CrossFit SPOT

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1/11/20 C21606

January 10, 2020

WU Coach Lead 0:00-10:00

 

SKILL / CONDITIONING 10:00-30:00

"Ring Muscle Up"

 

Advance: EMOM 12

2 Pull-ups + 1 Muscle Up + 3 Ring Dips

 

*** Feel free to switch up repetitions on each movement,

the goal is to be consistent! (Adv.)

 

Beginners: EMOM 12

M1 - 6 Ring Kip + 3 Explosive Hip to Ring

M2 - 5 Low Ring Transition Drill

 

BATTLE 30:00-55:00

"AMRAP 17"

- 30 Ab-mat Sit-ups

- 20 SDHP @ 25% DL

- 10 Strict HSPU

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