CrossFit LoDo – CrossFit LoDo at RiNo
A. Toe Nail Low Ring Practice, 5 sets max effort
B: 7×1 Muscle Up Negative
C. Kipping Practice on Rings
*Preform with as much control as possible, lower to rings place toes on ground transition through and to kneeling.
A. gymnastics Swing Practice
B. 4×8 ring Push Up (perfect midline, add weight if you can)
C. 4×8 False Grip Ring Row (never lose false, if you do, start set over. Add weight if possible.
A. 2-2-2-2-2-2 Ring Pull Up (false grip?) Add weight if possible
B. 3-3-3-3-3 Ring Dip (Both A and B are strict) add weight if possible
C. Max Effort L-Sit Hold then: 4×4 @ 60% of C’s duration