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Drill 1: False Grip Ring Row
Drill 2: Strict Knees to Elbows
Drill 3: Stability Above Rings / Bar
Drill 4: Kipping Swing Bar/ Rings
As apart of the warm-up, spend 10 minutes completing:
Muscle Up Drill 3 and 4.
Complete 5 sets of:
3 min. AMRAP
6 Toes to Bar
8 Alternating Dumbbell Snatches
20 Double Under’s
Rest 90 seconds.
*Complete as many rounds and reps as possible in the 3 min. AMRAP. Rest 90 seconds. Restart from the beginning and repeat.
*The goal is to be consistent across the AMRAPs.
*Choose a DB weight that is heavier than normal.
*20 secs. Max Reps DU’s or Singles as a scale.
*Whiteboard: # of Rounds and Reps per AMRAP.