CrossFit – Wed, Jul 29
Save the date: Certus Summer Party Sat. Aug. 8th at 3pm
RSVP here: Certus Summer Party RSVP
RSVP here: Certus Summer Party RSVP
Skill Work (Checkmark)
Ring Muscle-up practice
Every 1:30 x 4 Sets
Beginner/Intermediate: 4 Standing Ring Transition Drills
Advanced: 4 complexes (2 Hollow Rocks + Floor Sit-up)
Every 1:30 x 4 Sets
Beginner/Intermediate: 2 Ring Kip Swings + 2 Hip Drive w/ Pull to shoulders
Advanced: 2 Ring Kip Swings + 2 Transition To Ring
Metcon (AMRAP – Reps)
4 Sets:
AMRAPx2:00
10 Double DB Deadlift
10 Double DB Hang Power Clean
10 Double DB Shoulder to Overhead
AMRAP Pull-ups in remaining time (ADV: RMU)
Rest 1:00
Coach’s Notes: Rx DB weight is 50s for the guys and 35s for the girls. The 10 reps should be done UB each round so scale accordingly.