171 CrossFit – Tue, Jun 27
Warm-Up
Warm-Up
<p>AMRAP x 3 MINUTES </p><p>5/5 Moose Antlers</p><p>8 Scap Pull-Ups </p><p>6 Push-Up to Pike </p><p>:10/:10 Top and Bottom Ring Dip Hold</p><p> </p><p>Into… </p><p> </p><p>AMRAP x 5 MINUTES</p><p>5 Up Down to Target*</p><p>5 False Grip Ring Rows</p><p>5 V-Ups</p><p> </p><p>*Switch to Burpees halfway through</p>
Skill – Performance
Metcon
<p>1.) 3 SETS</p><p>1 Ring Kip Swing</p><p>+</p><p>1 Hips to Ring</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p><p> </p><p>2.) 3 SETS</p><p>1 Dynamic Ring Swing</p><p>+</p><p>1 Ring Muscle-Up</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
Skill – Fitness
Metcon
<p>1.) 3 SETS</p><p>3 Scap Depressions + Retractions</p><p>+</p><p>1 Burpee + 2 Kip Swing</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p><p> </p><p>2.) 3 SETS</p><p>1 Kip Swing + 1 Pull-Up</p><p>+</p><p>1 Rep of 1 Pull-Up + 1 Push-Up</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
Workout – Performance
“DEVIL ON MY SHOULDERS”* (Time)
FOR TIME
50 Burpees
15 Ring Muscle-Ups
50 Burpees
50 Burpees
15 Ring Muscle-Ups
50 Burpees
(Score is Time)
*This is a Remix of the NCFIT Classic, Devil In The Details.
Workout – Fitness
“DEVIL ON MY SHOULDERS (FITNESS)”* (Time)
FOR TIME
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees
(Score is Time)
*This is a Remix of the NCFIT Classic, Devil In The Details.
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – :45 Alt. Deadbugs w/:02 Pause</p><p>MIN 2 – :45 Alt. Banded Crossbody Pull Aparts*</p><p>MIN 3 – :45 Child’s Pose</p><p> </p><p>*Arms begin out in front w/palms up. Pull up and diagonally, bringing one hand up and the other down. Hold for a :02, return to center and then switch. Make sure the shoulders are not shrugging up.</p><p> </p><p>(No Measure)</p>
