CrossFit – Wed, Jun 17

American Fitness Co – CrossFit

Gymnastics – Strict Dip/Push Up (Checkmark)

Warm-up (All Levels):

Complete 2 rounds of:

20 second Ring Support Hold

5 Box Dips, 5 Push Ups, or 5 second Plank Hold

*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.

WORKOUT

Level 1:

6-8 minutes working up to max set of Incline Push Ups

*Recommended rest would be about 60 seconds between attempts.

Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body

Level 2:

6-8 minutes working up to max set of Box Dips

*Recommended rest would be about 60 seconds between attempts.

Spend the first few rounds doing 1-3 Dips to warm up body

Level 3:

6-8 minutes working up to an unbroken set of max Strict Ring Dips

*Recommended rest would be about 60 seconds between attempts.

Spend the first few rounds doing 1-3 Ring Dips to warm up body

CUBANO (Time ↓ Shorter is Better)

50 Toes to Bar

-into-

7 Rounds

5 Strict Handstand Push Ups

35 Double Unders

-into-

50 Ab Mat Situps