Final Round CrossFit – CrossFit
Warm-up (No Measure)
0:00-5:00 General Warmup
1-Front Rack, 2-Chest Stretch, 3-Banded Shoulder Distraction
Front Rack – (1 min) Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Chest Stretch – (1 min each side) Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.
Strict Ring Dips
*200 Meter Run Following Each Round
Ring Dip Scale – Banded Ring Dips
Banded Stationary Dips
Jump to Support on Rings (control down)
Clean Pull (EMOM x 5 – 2 Pulls each time)
Use a light weigh about 35%, and keep flat back, tight core. Hit positions just below the knee with upright shins, above the knee (shoulders slightly past the bar), pockets