September 25th, 2019 - SPRINT YOUR HEART OUT

M-1: Gymnastics Complex 5 Sets: Option A: 4 Toe to rings + 1-5 Ring Muscle Up (2 ring dip for every 1 muscle up) Option B: 5 Ring Muscle Up Transitions * (Jumping From Heels to support and pressing out of ring dip) or Band Assisted Option C: 2 Pull up Negatives (5 second) + 2-4 Ring Dip Negatives (5 seconds) Option D: 3 Ring Rows @5150 Tempo + 4 Bench Dips *Focus should be on what you need to build, the strength or techinique. "

M-2: 5 RFT: Option A: 15/10 Calorie Bike 10 Burpee Option B/C: 10 Calorie Bike 10 Burpee *Gear 3 *THIS IS A SPRINT

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png