High Point CrossFit – CrossFit

Gymnastics

Warm-up (No Measure)

Ring Muscle-Up Skills + Drills (15:00min)

2 Sets

– :10sec Top Support Hold

– :03-:05sec Lower to Bottom of Dip

– :10sec Bottom of Dip Hold

3 Sets

– 3 Toenail Spot Muscle-Up w/Pauses

Metcon

Rx: Metcon (AMRAP – Rounds and Reps)

Rx

12:00 AMRAP

– 4 Strict Pull-Ups

– 4 Strict Ring Dips

– 5 Strict Handstand Push-Ups

– 6 American KBS (53/35)

– 7 Box Jump Overs (24″/20″)

Scale: Metcon (AMRAP – Rounds and Reps)

Scaled

12:00 AMRAP

– 4 Toe Nail Strict Pull-Ups

– 4 Push Ups

– 5 Dual DB Strict Press (Load: Athlete Choice)

– 6 Russian KBS (Load: Athlete Choice)

– 7 Box Step Ups (24″/20″)

Rx+: Metcon (AMRAP – Rounds and Reps)

Rx+

12:00 AMRAP

– 4 Ring Muscle-Ups

– 5 Strict Handstand Push-Ups

– 6 American KBS (70/53)

– 7 Box Jump Overs (30″/24″)