13-12-2024

CF FITNESS

Skill: ring muscle up

Strength :

3 sets of

1. 10 ring rows false grip / 5 false grip strict ring pull ups

2. 6-10 ring dips + 10” ring support

3. 2 ring muscle up/ 3 transition with a band

10 rings kipping

For time:

2 rounds of

5 ring muscle up/10 ring pull ups

10 burpees

15 air squat

then

1200m row

then

2 rounds

5 ring muscle ups/10 ring pull ups

10 burpees

15 air squat

ULTIMATE BURNOUT

team of 2
on a running clock

0:00-10:00
2k row
max burpees remaining of time

10:00-20:00
2k ski
max wallballs remaining of time

20:00-30:00
4k bike
max kb swings in the rmaing of time