8/13/19

RFS CrossFit – CrossFit

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Warm-up

2:00 row

Coach style warm up

Skill/Strength

A1. 3 Sets:1 False Grip Pull-Up Hangs (hang at bottom for 10 seconds)

A2. 3 Sets: 10 sec dip support

B. 3 Sets: 5 Ring Pull-ups (palms facing each other)

C. 3 Sets: 2 Muscle-Up transitions or strict muscle ups (slow speed)

Metcon

This is a very intense workout!

If you do not have ring dips efficiently, I would encourage jumping dips.

If you are in between, work to do 5 dips then 10 jumping and continue that pattern or another similar!

R: Wilmot (Time)

6 Rounds for time of:

50 Squats

25 Ring Dips
In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008
To learn more about Wilmot click here

Y: Metcon (Time)

6 Rounds For Time

50 Air Squats

25 banded Ring Dips (black/ black+red)

G: Metcon (Time)

6 Rounds For Time

50 Air Squats

25 Jumping Ring Dips

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