Wednesday 5/24/17

Reminder: Spiral Path Farm CSA now drops off on Saturday mornings at the gym! A CSA membership is a great way to get more and varied produce into your diet and support local farmers at the same time. The Spiral Path CSA goes all the way to December! Get a full or medium sized share or split one with one of your Saturday workout buddies. 

If you are interested in joining the Spiral Path CSA, view this FLYER for more details and sign up through their website HERE (choose “Silver Spring MD-CrossFit Inner Loop” as your drop-off location). 

Spiral Path Farm – Flyer

Spiral Path Farm – Membership Registration

Bodyweight Strength & Skills

3 x 5 False Grip Ring Rows
3 x 5 Box or Parallel Bar Dips — keeping elbows in
1 x Max (up to 30 sec.) Ring Static Hold

Low-Ring MU Transitions (straight leg, bent leg, feet up)
High Ring Strict or Assisted MU Transitions
Ring Swings with Pull


“Up and Over”

AMRAP 15′:

3 Ring Muscle-Ups
30 Wall Balls (20# to 10′ / 14# to 9′)
60 Double-Unders

Scaling for Ring MUs:
S1: 3 Bar MU
S2: 6 CTB Pull-Ups
S3: 9 Pull-Ups
S4: 12 Ring Rows


Jump Recovery:
Calf Stretch
Lax Ball Plantar Smash

Categories: WOD

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