Crossfit

A) 12 minute alternating EMOM:
1) 5 strict ring dips + 10-15 second hold at top
2) 5 strict ttb + 10-15 second L-hang
3) 30 second superman hold * Can also sub weighted chinese plank
B) 1 min on 1 min off
Buy in 10/8 calorie bike erg.
Then max wallballs in remaining time.
Workout ends when you get 100 wallballs (20/14lb).
*20 minute time cap, or 10 rounds
*If bike takes longer than 30 seconds in round 1, scale to 8/6 cal bike erg.

Rx-Plus

A) 6-10 strict ring dips

WOD Notes

For the next 4 weeks on Mondays we will focus on developing the strict strength and stability for strict ring MU, strict TTB and handstands. For the metcon, we will be working with one minute intervals so the intensity will be high. This workout will be hard on the quads and hard on the lungs. Sprint hard on the bike and then try to go unbroken on wallballs for the remaining time.