Bombers Crossfit - CrossFit
Gymnastics
Metcon (No Measure)
Alternating inverted Tabata (:10 on :20 rest)
L-sit hold
Ring support
8 rounds of each
*to make ring support more challenging work to turn hands out
Metcon (AMRAP - Reps)
10 Min AMRAP of ring MU complex
Rep Scheme (1,2,3,1,2,3,1,2,3...)
Complex
1= 1 Ring Pullup / 1 Muscle up
2= 2 ring pullup / 2 muscle up
A couple scaling options:
Banded pullup and muscle up transition
feet on the ground ring row muscle up transition
kip swings plus pullups with a false grip on the high rings
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