Ring Pull-ups

Jan 14, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

3 Rounds:

20 Hollow Rocks

15 Cross Touches

10 V-ups

15 Banded Face Pulls

Coaches guided breakdown and practice of: Ring Row, Ring Pull-up and C2R Pull-up

Strength

15 Minutes of ONE of the following movements

Weighted Chest-to-Ring Pullup (Build to a heavy 5)

*Work on false grip pull-ups if you’d like to work on your gymnastics

Ring Pull-up (Build to a heavy 5)

Strict Ring Pull-up

Ring Rows (10 every 2:00 x 7 sets)

Metcon

Metcon (Time)

21-15-9

Toes-to-bar

Wall Balls (20/14 to 11/10 ft.)

into:

9-15-21

Calorie Row

GHD Sit-ups
18 minute timecap

Accessory Work

DB Bicep Curls (12 Alternating Reps)

Heavy