ELLEN, having some serious CrossFit fun!!!
WARM-UP:
9-15-21 Reps of
Air Squats > S2OH w/barbell > Ring Rows
Dynamic Stretch
STRENGTH:
Front Squat to Split Jerk
(4)5
WOD: RINGER 1 & 2
RINGER 1
30-20-10 reps of:
Calorie Bike or Row
Toes 2 Rings
(120 Reps possible)
Time cap: 7 min
1 min. Rest after Time Cap
RINGER 2
15-10-5 reps for time of:
Burpees on plate 10
OH Squats 135/95 (OTG)
(60 reps possible)
Time cap: 5 minutes
Record scores for both RINGER 1 and RINGER 2. If you come up short, the score is CAP + number of reps you did not complete.
ICING:
Bar Muscle-up progession
KOT – Nordic 10 Reps