Happy Monday, Fearless Fam! Things heated up quickly inside CrossFit South Philly & CrossFit Penn’s Landing on Monday, with some skill and strength work on the ring muscle up. We then hit a 10 min conditioning WOD to work all of the pushing and pulling!
Strength
Ring Muscle Ups
RX: 6×2 working smooth transitions into 2nd rep
Skill/Strength Development: 3×8 ring row to hip; 3×6 kip swings/kip to hip; 3×5 strict chest-to-bar pullup
Conditioning
10 Minute AMRAP
7 Burpee Box Jumps
7 Kipping Pullups
7 Strict Ring Dips
Run 150 meters
