CrossFit Now – CrossFit
WOD
“Up & Under” (AMRAP – Rounds and Reps)
“Up & Under”
AMRAP 9:
3 Ring Dips
3 Pull Ups
30 Double Unders
6 Ring Dips
6 Pull Ups
30 Double Unders
…
[Climb By 3 Reps Each Round]
*45 Singles
RX+-Strict Ring Dips, Strict Pull Ups
RX -Kipping Pull Ups
50-59 -Jumping Pulll Ups, Parallette Dips
60+ -Ring Rows, Parl Dips, 30 Singles
Basics-5 min AMRAP, Ring Rows, Parl Dips, 30 JR
DESCRIPTION
* Today’s workout will center around upper body gymnastics movements
RING DIP
* Full range of motion for the ring dip is:
* Shoulders below the elbows in the bottom
* Elbows reach full lockout at the top
* If you are unable to do ring dips consider using a band, parallettes or boxes to perform the dips
PULL-UP
* Full range of motion for the pull-up is:
* Chin above the bar at the top
* Elbows reach full lockout at the bottom
* Scales include Jumping Pull Ups, Banded Pull Ups or Ring Rows
DOUBLE UNDERS
* Choose a number that can ideally be completed unbroken every round
AFTER PARTY
21-18-15-12-9 KBS WSU (Time)
21-18-15-12-9:
Kettlebell Swings
Weighted Sit Ups
RX-53/35