22.06.13

IRIDIUM CrossFit – CrossFit

10-15 ring dips per round.
Push an aggressive row pace that stays within 5-7 calories throughout the entire workout.
Perform 5+ unbroken ring dips for RX or 7+ reps of the scaled options.
Advanced athletes can aim to maintain at least 12/15+ calories per round.
Quickly transition from the row to the ring dips.

Warm-up

3 sets:

1:00 calorie row

:45 banded pull aparts

:30 knee or regular push-ups

Gymnastics

RING DIP REVIEW

PROGRESSION

Jumping ring dip

Ring support hold

Bottom of ring hold

Kipping ring dip practice

Metcon (AMRAP – Reps)

EMOM 20:

Min. 1 | 1:00 calorie row

Min. 2 | :30 ring dips

Score = total reps and calories.
Mod :30 push-ups

Accessory

4 sets:

:20 pike-ups on the rower

– Rest :10

:20 sit-ups

– Rest :10

Cool Down

3 sets:

:20 doorway pec stretch/side

20 banded pull-a-parts