Warm-up/Squat Therapy
:30 sec of rowing
10 Air squats facing wall (with arms straight over head)

Body Armor
3 rounds of:
7 1-arm Dumbbell Push Press each side *choose own weight
50′ Dumbbell Waiters carry/each side
7 Heavy Russian KB Swings
7 Ring Swings (work on improving grip on rings)

For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups

Men: 20-lb. ball
Women: 14-lb. ball

*Time cap is 20 minutes

Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 pull-ups or ring rows

Men: 10-lb. ball
Women: 6-lb. ball

If you guys want to work on improving your false grip on the rings, watch the video with this post and practice your position on the pull-up bar before the rings. This grip is not made for comfort, but it will strengthen your wrists, and make you a little tougher too.

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Created by GiraffeJiuJitsu Studios