CrossFit Rx – CrossFit
SKILL-NASTICS (No Measure)
Ring Progressions
3 sets for quality…
30 sec – Ring Plank hold – hollow body
8-12 reps – Ring Rows – hollow body, elevate feet to scale up
4-6 reps – Tempo Ring Dip Negatives – 3 count decent, stand to recover
“Double Threat” (AMRAP – Rounds)
Ring Push-up Ladder (EMOM to failure)
Rest 5 mins
Bodyweight Front Squat Ladder (EMOM to failure)
*If scaling, max ladder at 15 mins.