12 Feb Performance
CrossFit Metric – Performance
Gymnastics
EMOM 10:
Ring Muscle Ups
Level 1:
M1: False Grip Ring, 6-8, 3011
M2: Eccentric or Feet Assisted Ring Dips, 6-8, 31X1
Level 2:
M1: Ring Kip Swings, 6-8
M2: Banded or Low Ring Jumping Turn Overs, 3-5
Level 3:
Ring Muscle Ups, 4-8,
*Partner up on Rings with an athlete at the same level as you
Metcon (Time)
For time:
20-15-10-5, Burpees
80-60-40-20, D.U.’s
20-15-10-5, AKB Swings
Rx: 24kg/16kg
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