10/05/2017

Encinitas, South Vista – Group Class

Warm-up

(10 min cap)

4 Wall Walk Ups

10 Ring Row

10 Scapular Push Up

10 Push Ups

10 Diamond Push Up

20 Front Raise using rubber plate

20 sec Reverse Table Top Hold

Mobilize and Stretch

Pecs

Shoulders

Triceps

Strength

(20 min cap)

Gymnastic’s

ADV

Rotate between rounds

Round 1-3-5

3-5 Strict Ring Muscle Up

Round 2-4

Max Rep Kipping Ring Muscle Up

*between each round 30′ HS Walk

INT Plus-

Practice 5 Strict or kipping muscle up attempts per round

*between each round 30′ HS Walk or other variation from INT

INT –

5 Rounds

6-8 Strict Pull Up

8-12 Strict Ring Dips or Straight Bar

Dips

*between each round work on a partner HS walk for 10 feet

BEG.

5 Rounds

6-8 Strict Pull up

10-12 Dips on Parallettes (add weight on lap if needed)

*between each round work on holding a HS against the wall for 10-30 sec or perform a 45 sec plank hold

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar