171 CrossFit – Wed, Nov 8
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>10 Up Downs</p><p>10 Ring Rows</p><p>:30 Banded Lat Push-Downs</p><p>:15 Bottom of Ring Hold</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>10 Burpees</p><p>10 Scap Pull-Ups</p><p>:30 Banded Lat Pull Downs</p><p>:15 Top of Ring Hold</p>
Skill – All
ON A 15:00 RUNNING CLOCK…
<p>Practice Ring Muscle-Ups *</p><p> </p><p>*Option to practice Pull-Ups/ Chest to Bars.</p><p> </p><p>(No Measure)</p>
Workout – Performance
“DEVIL ON MY SHOULDERS”* (Time)
FOR TIME
50 Burpees to Target
15 Ring Muscle-Ups
50 Burpees
50 Burpees to Target
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 to Target
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees
40 Burpees to Target
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
1-2 SETS
<p>10/10 Seated Single Leg Lifts</p><p>:25 Tricep Smash + :25 Lat Stretch*</p><p>:45 EZ Bike (Nasal Only Breathing)</p><p> </p><p>*Place bar on rack at chest level.</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
