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Wednesday, January 30, 2019

2019 January 29
by bk


Skill: Strict Ring Dips (Kipping Ring Dips coming next week)

Ring Support Hold (top), 2 sets of 10 seconds
Ring Support Hold (bottom), 2 sets of 10 seconds

Strict Ring Dips, 4-5 sets of 3-8 reps
-modify to box dips, ring pushups, pushups, ring dip negatives
-option to go weighted

then….

AMRAP in 20 minutes: (teams of two, one person working at a time)
Row 40 calories
40 alternating lunge
Bike 40 calories
40 wallball (20lb/14lb)

-switch (alternate partners) every 10 reps/calories

Core Development:
3 sets:
20 hollow body rock
side plank hold, 30 seconds (each side)
15 tuck crunch

Post team name and rounds/reps to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Luciana Marcial-Vincion permalink
    January 30, 2019

    Ring dip work
    WOD: w/Ashley, 2 + 70 Rx
    Core work

  2. Marty permalink
    January 30, 2019

    Ring dip work: holds and 5×5 ring push ups
    Amrap: Jon and I 2+16 Rx

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