Gymnastics
Metcon (No Measure)
Muscle up Progression
NFT
3 Rounds of
4 Ring rows with 3sec Chest to Ring Hold
4 Dynamic Ring rows
30sec Half dip hold
1 Ring Hang Warm up Cycle
– 10sec feet apart side to side
– 10sec feet together forward-backward swing
NFT
3 Rounds of
4 Ring rows with 3sec Chest to Ring Hold
4 Dynamic Ring rows
30sec Half dip hold
1 Ring Hang Warm up Cycle
– 10sec feet apart side to side
– 10sec feet together forward-backward swing
(20min)
Muscle-ups (AMRAP 2 min)
If you don’t have MU, 2 min rest
Metcon
Metcon (Time)
For time,
3 rounds of
21 cal row
12 HSPU
3 Rope climb from seated position
3 rounds of
21 cal row
12 HSPU
3 Rope climb from seated position
(15min)
CrossFit Juke Joint 