Yakima CrossFit – CrossFit
Warm-up
5 minuets of motion, followed by:
3 sets:
10 ring rows
10 light DB press right side
10 light DB press left side
30s hold locked out on rings
30s handstand hold against wall (practice free standing if you’re able)
Gymnastics
Wednesday Ring Work (Day 5)
2 sets of max effort ring push-ups (attempt to beat your score from last week)
-rest approximately 2 minutes between sets-
Scale: 2 sets of regular chest-to-deck push-ups or chest-to-box push-ups
Followed by:
2 sets of max effort strict ring dips (attempt to beat your score from last week)
-rest approximately 2 minutes between sets-
Scale: 2 sets of bar dips or dips on the edge of a bench or box
Metcon (Time)
Rings of Death
10 rounds for time:
RX+
5 toes to ring
3 ring pull-ups
1 ring muscle-up
RX
5 toes to bar
3 pull-ups
1 bar muscle-up
Every time you drop from either the rings or the bar, complete 9 handstand push-ups(not including the completion of your 10th round).
If you are scaling, complete 9 handstand push-ups after every other round, INCLUDING the completion of the 10th round (5 total sets).
16 min time cap.
Cool down
2 sets:
1 min couch stretch each side
15 PVC pass thrus