Tuesday

Main – CrossFit

Dips & Core (Time)

15 minute CAP
3 rounds for load and skill
5- Dips (weighted)
10- russian twists with D-ball (over and back =1)
5- Dips (weighted)
10- weighted sit ups (use DB or double KB’s)
5- Dips (weighted)
10- GHD sit ups

Row/Ring push-up (AMRAP – Reps)

5 Rounds
1:00 minute of work/:30 second transition

Station 1: Row (cal.)
Station 2: Ring Push-ups
Station 3: REST

SCORE= max REPS

*rings should be set approx. 6″ above ground.
*front of shoulder/chest should make contact against ring for RX full range of motion depth.

From May 21, 2013