Spend 6 minutes drilling the following progressions
• 5-10 reps of Feet on the ground Ring Muscle up transition (Move feet forward to increase difficulty)
• 3-7 Jumping Ring Muscle up (Working on transition)
• 5-10 Kipping Ring Muscle ups
• 3-7 Strict Ring muscle ups
Then, complete 5 rounds starting every minute on the minute – alternate between the following 3 stations
A)
•3 Ring Dips > 5 Bench Dips + 3 Chin Ups > 5 Ring Rows
•8-10 Double Kettlebell Front Rack Walking Lunges (Increase the load if possible)
Or
B)
•1-3 Ring Muscle Up + 1 extra dip at the top of each muscle-up.
•8-10 Double Kettlebell Front Rack Walking Lunges (Increase the load if possible)
Source: Workout Of The Day
---
Join the Fitness Community at CrossFit North Phoenix!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit North Phoenix is located inside HardWodder One in the Deer Valley community of North Phoenix
For More Information Contact:
Jason Archer
P | 480.442.0433
E | info@crossfitnorthphoenix.net
W | crossfitnorthphoenix.net