Crossfit Restoration – CrossFit
Sets between the push-ups and pull ups should alternated.
Gymnastics
Push-ups (3×15)
perform one rep every 5 seconds for 15 reps.
Rest in between reps should be help at the top position with ABs and mid-line tight, arms lock-out
RXPLUS hold the rest in the bottom position, bring hands in narrower if possible
Ring Rows (3×15)
perform one rep every 5 seconds for 15 reps.
Rest in between reps should be help at the bottom position with ABs and mid-line tight, shoulders packed
RXPLUS hold the rest in the bottom position, bring hands in narrower if possible.
RX plus put feet on a box or try pull ups
Metcon (Time)
5 rounds:
front rack DOUBLE kettlebell walk door to door (down and back) 53/35
10 toes 2 bar strict
10 strict ring dips
on the walks weights in front of body hold with forearms vertical and wrist should be in perfect alignment , kettlebell should come in contact with forearm, bicep and front delt do not get lazy and let it rest on shoulders.
dips can be scaled to a band or on a box!
Strict toes to bar scale to slow knee to elbow
RX+ kb 70/53