Main – CrossFit
SKILL
Spend a minimum of 10 minutes practising ring dip and making improvements
Warm up to the weight for the lunges
REMEMBER
In the lunges you must alternate legs each time and bring the feet together making sure to be fully stood up before going into the next lunge.
There are 4 lunges forward and 4 lunges backwards.
You CANNOT do one forward and then one backwards. The team can either choose to do the lunges on the spot or moving.
WOD
In a team of 2, you go, I go format:
20 Rounds for time:
– 4 Ring dips
– 4 Front rack Forward lunges (40kg/60kg)
– 4 Front rack Backwards lunges
SCALING
Reduce weight
Banded ring dips/ dips on a box or push ups
