CrossFit Salem South – CrossFit

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1: General Warm Up 2 (No Measure)

D&B High Knees

10 Squats

D&B Butt Kickers

10 Lunges

D&B Bear Crawl

10 Push Ups

D&B Side Shuffle

10 Good Mornings

Arm and Shoulder Rotations

Banded Arm/Lat stretch from the rig

20 Band pass throughs & pull aparts

2: Ring muscle up skill work

Start with strict drills.

1. False grip

2. Transition

3. Ring dip

4. Low ring transitions

5. Banded or toe assist muscle ups

Move to kipping if able.

Those with skill, use time to practice or work on strict/L-sit

3: Metcon (Time)

The Standard-partitioned

3 rounds

10 Clean and jerks@135/95

10 Ring Muscle ups

10 Snatches@135/95
Only ring muscle ups are RXd. Scale to RMU progressions. Banded or 3 ring pull-ups+1 ring dip=1