Thursday – 160623

TBT – Steve Allbright 2013

We’re going to take another swing at the ring work we did earlier this month. The rings can be a scary thing, but they can also be tremendously beneficial. No matter what fitness or skill level you are at, there is something for everyone. If you are a beginner, your goal is to master the ring row, support hold, ring dip, and inverted hang. This video shows some great progressions to build a solid rings foundation.

If you’ve mastered these movements, feel free to move on to a skin the cat, muscle up, or any of the movements in this video.

Warmup
Spealler Warmup
CrossFit Warmup

Skill
Ring Work
– Uneven Pullups
– Tucked Front Lever Pullups
– Skin the Cat
– Dips
– Bulgarian Dips
– Leg Raise to Inverted Hang
– Muscle Ups
– L-Sit to Shoulder Stand
– Pushups
– Flys

WOD
10 Minute EMOM
2 Hang Power Cleans 185/125
10 Box Jumps 24/20*
Max Situps in Remaining Time
*Today, the Rx is a two-footed jump. Feel free to scale to step ups.

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