EMOM – Skill
Workout
EMOM – Skill (AMRAP – Reps)
– RX –
EMOM 21:
Minute 1 | :45 Ring Muscle-ups
Minute 2 | :45 Alternating Single-Leg Squats
Minute 3 | 1:00 Row
EMOM 21:
Minute 1 | :45 Ring Muscle-ups
Minute 2 | :45 Alternating Single-Leg Squats
Minute 3 | 1:00 Row
– Score = total muscle-ups and single-leg squats performed.
– LEVEL 2 –
EMOM 21:
Minute 1 | :45 Chest-to-Bar Pull-ups
Minute 2 | :45 Alternating Single-Leg Squats
Minute 3 | 1:00 Row
– LEVEL 1 –
EMOM 21:
Minute 1 | :45 False Grip Ring Rows
Minute 2 | :45 Ring Dips
Minute 3 | 1:00 Row
Accessory
Metcon
3 Sets:
1:00 Shoulder Taps
15 False Grip Ring Rows
1:00 Hollow Hold
1:00 Shoulder Taps
15 False Grip Ring Rows
1:00 Hollow Hold
Stretching
Metcon
3 Sets:
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side