CROSSFIT

RING SKILLS

Everyone does 6 sets of 3 Kips on the rings. Big Kips. Hips to rings.

UP UP AND AWAY

AMRAP x 20 MINUTES
50 Double Unders
10 Deadlifts (275/185)|(185/135)
7 Ring Muscle-Ups

*After every full round, Rest 1:00.

(Score is Rounds + Reps)

RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: 10 Gymnastic Kipping Pull-Ups

SPARK

STRENGTH

18-16-14-12*
Supinated Bent Over Row

*After each set complete 7 Barbell Rollouts.

-Rest As Needed b/t Sets-

(Score is Weight)

FAST TRACK

60/48 Cal Bike
35 Toes To Bar
40/30 Cal Bike
25 Toes To Bar
20/15 Cal Bike
15 Toes to Bar

(Score is Time)
The bike for today is where you want to focus on staying consistent- that would look like shooting for around 5:00 for the 60/48 cals, around 3:00 for the 40/30 cals, and 1:00 for the 20/15. For some of you, this might mean adjusting the number of calories, and that’s OKAY!