CrossFit Salem South – CrossFit
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