05/18/2017

CrossFit Soul Miami – CrossFit

Gymnastics

Strict Pull-up and Dips

Strict Pull-ups and Dips

BEG

Pull-up negatives

Dip Support Holds and Negatives

INT

False Grip, Ring Pull Ups; 4×8-10

Ring Dips; 4×8-10

ADV

Skin the Cat + Strict Muscle-up + Skin the Cat; 4×1+3+1

Conditioning

Metcon (AMRAP – Reps)

3x

In 1:00

10/15 Push-Ups

Max Calories on Bike with remaining time

Rest 1:00

In 1:00

8/10 Ring Rows

AMRAP Sit-ups with remaining time

Rest 1:00

*Score is total calories and sit-ups completed at end of 3 rounds

Accessory

Warm-up (No Measure)

Banded Tricep Extensions 3×20

Banded Straight Arm Lat Pull Downs 3×15

Hollow Holds + Arch Holds 4x20s+20s