CrossFit – Mon, May 12
AMRAP x 4 MINUTES
8 Toe Touch Jumping Jacks
4 Alt. BW Lunges
4 Scap Pull-Ups
:10 Knee Tuck Hang or L-Hang Hold
Into…
AMRAP x 4 MINUTES
20 Double Unders or 40 Single Unders
4 Alt. Goblet Lunges
4 Strict Pull-Ups or Ring Rows
4 Strict Knees to Elbow
Practice Gymnastics Options…
Gymnastics Options…
Legless Rope Climbs
Rope Climbs
Strict Pull-Up + Strict Knees to Elbow
L-Hang Hold
(No Measure)
20 Double Unders
10 DB Goblet Alt. Lunges (50/35)
1 Rope Climb
(Score is Time)
KG DB: (22.5/15)
40 Single Unders
10 DB Goblet Alt. Lunges (35/20)
5 Knees to Elbows
(Score is Time)
KG DB: (15/10)
10/10 Sciatic Nerve Floss
10/10 Banded Hamstring Stretch
10 Slow Cat/Cows
(No Measure)
NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
EMOM x 6 MINUTES
2-3 Assisted Strict Low Ring Transitions*
*Tie a band through a low set of rings, then pull it across and through the other ring. Firmly grasp the band and sit down with the band across your glutes. Pull the rings together and down towards your sternum. Once the rings are as low as they’ll go, sit through them like a Sit-Up and land with your shoulders on top of them. Hold for :01-:02 and then transition back to the starting position.
EMOM x 10 MINUTES
1 Hips to Rig
+
1 Ring Muscle-Up*
*If unable to complete a Ring Muscle-Up make 1 Attempt.
-Rest As Needed-
(No Measure)
