13
Mar

Thursday 3/14/19

By: 321go Leave a Comment

CrossFit Inner Loop – ALL CLASSES

Skill

GOAT WORK

Opportunity to refine skills or work on weaknesses – choose two things to practice (not train!) and alternate between every minute.

Choose 2 of the following 3 to work on today: Kipping Pull-Ups, Muscle-Up Transitions (Ring/Bar), Pistol Squat Progressions

EMOM 10′ –

1- Choice 1

2- Choice 2

Conditioning

Metcon (AMRAP – Reps)

Alternating EMOM 20′ (start anywhere, rotate in same order):

1- 0:45 Air Dyne @ moderate effort

2- 80 ft. Heavy Sled Push (hi/lo handles)

3- Max Reps Toes to Rings

4- 0:45 Row @ moderate effort

5- 0:45 Unbroken Handstand Hold

Record total Toes to Rings completed across the 4 rounds

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