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CrossFit SoChac – Virtual Training
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
100m Run
7 Up-Downs
7 Slam Ball Deadlifts
7 Slam Ball Curl to Press
7 Kip Swings
TEACH FALSE GRIP (SEE COACH NOTES)
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
(Choose ONE!)
Option 1: 5-7 Strict False Grip Ring Rows
Option 2: 3-5 Strict False Grip Ring Pull-Ups
Option 3: 1-3 Strict Ring Muscle-Ups
(No Measure)
Workout
Metcon (Time)
FOR TIME
400m Run
30 Slam Balls (20/15)
30 Burpees
400m Run
15 Slam Balls
15 Ring Muscle-Ups
15 Slam Balls
400m Run
30 Burpees
30 Slam Balls
400m Run
(Score is Time)
RX+ (30/20)
RMU Option 1: Jumping RMU
RMU Option 2: Burpee Pull-Up
RMU Option 3: False Grip Ring Row
Run — .75 mile Bike or 500/400m Row works for today. Look to keep the Cardio piece to 2:00 minutes.
Slam Balls — ground to shoulder or Russian Swings are also a good alternative today here.
Burpees — Up-Downs, Squat Jumps, or Box Jumps to get the same explosive drive.
Ring Muscle-Up — False Grip Ring Rows
