WARMUP
1 ROUND
1 min Row
10-12 Supinated Band Pull-Aparts
10-12 Banded Upright Rows
6/6 Crossbody Band Pulls
1 min Row
Into…
2 ROUNDS (Time Permitting)
:20 Hollow Body Hold
:20 Superman Hold
10 False Grip Ring Rows
7-10 Scap Pull-Ups*
5-7 Small Kip Swings*
*Option to complete on bar or rings.
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Gymnastic Pull Option*
Gymnastic Options:
High Ring Pull-Up or Vertical Ring Row
Chest to Bar
Hips to Rings
Ring Muscle-Up
(No Measure)
WORKOUT
10 ROUNDS FOR TIME*
250/200m Row
3 Ring Muscle-Ups
(Score is Time)
*From CF 8/14/23
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose
(No Measure)
Share this page