EMOM x15:
0-4: Every 30s, 10 Air squats
5-9: 20 KBS
10-14: 10 OHS, 5 Burpees
These warm-ups are designed with the most basic of CrossFit movements. Take the time to dedicate yourself to VIRTUOSITY. If you can’t be bothered to pay attention to the intricacies of fundamentals then you’ll never be able to master the most technical movements.
Partner workout
While 1 partner runs 200m the other accumulates reps of:
Toes to bar,
Handstand push-ups


September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10


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