CROSSFIT
MUSCEL UP SKILL
1.) 2 SETS
8 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
-Rest As Needed b/t Sets-
Into…
2 SETS
3 Ring Transition Drills
-Rest As Needed b/t Sets-
(No Measure)
-Rest as Needed Before Part 2-
2.) 2 SETS
1 Ring Kip Swings
1 Hips to Rings
+
1 Ring Muscle-Up
(No Measure)
JUST ADD WATER
AMRAP x 10 MINUTES
1-2-3-and so on…
Ring Muscle-Ups
Power Cleans (205/145)|(145/100)
(Score is Total Reps)
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up
SPARK
STRENGTH
3 SETS
12 Narrow Grip DB Floor Press*
-Rest 1:00-
12 Supinated Ring Rows**
-Rest 2:00 b/t Sets-
*Start Moderate and Build to Heavy
**Feet Elevated Optional
(Score is Weight)
GOING UP
4 SETS
ON A 4:00 RUNNING CLOCK …
200m Run
15 Hand Release Push-Ups
200m Run
10 Toes to Bar*
-Rest Remainder of Time-
*Increase by 2 Reps Each Set…
Set 1: 10
Set 2: 12
Set 3: 14
Set 4: 16
(Score is Slowest Set)