CrossFit 234 – CrossFit
Skill Work
15:00
Ring Muscle-Up Kipping
*band assist on low rings
*long levers on high rings
Instruction of the 5 segments to a Ring Muscle-Up
-the swing (long lever)
-the initial kip (hips to rings)
-the secondary kip (heels to butt, torso through window)
-the catch (deep catch, bicep on rings)
-the dip (pressing to lockout)
*determine the FIRST deficiency in this movement and work on that for the allotted time*
Metcon
Metcon (AMRAP – Reps)
AMRAP 8:00
30 Double Unders (2•1 Singles)
2 Strict HSPU
30 Double Unders
4 SHSPU
30 Double Unders
6 SHSPU
……continue adding 2 SHSPU every round until time expires
*score is total reps completed*
Bulletproofing
100 Banded Good Mornings