CrossFit – Fri, Jul 5
Warm-up
Warm Up
1. Movement Prep/Activation
Banded 7’s
-into-
3 sets
1:00 Row
5 Heel Box Ring Dips
10 Ring Rows
10 Knee Push Ups
2. Workout Prep
2 sets:
3 Ring Dips
3 Inverted Ring Rows
3 Push Ups
5/4 Calorie Row
Gymnastics
Gymnastics Skill Work (Checkmark)
Take 10 minutes to review Ring Dips, practice/warm-up, and explore scaling options as needed.
Suggested scalings:
Matador Dips
Bench Dips
Heel Box Ring Dips
Workout
Liberty Bell (Time)
Freedom (RX’d)
“Push/Pull JT”
21-15-9
Ring Dips
Inverted Ring Rows
Push Ups
Calorie Row (women: 15-12-9 calories)
Independence
18-12-6
Ring Dips
Ring Rows
Push Ups
Calorie Row (women: 14-11-7 calories)
Liberty
21-15-9
Bench Dips
Ring Rows
Plate Press
15-12-9 Calorie Row
- Target time: 10-12 minutes
- Time cap: 15 minutes
Strength/Accessory
Cooldown/Mobility
Mobility
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Posterior Shoulder Smash
2×1 Min Ring Bicep Stretch
2×1 min Pec Stretch