Mission Fitness – cross training
Ring Muscle Up / Rope Climb Progression (No Measure)
Ring Muscle Up Progression
Advance:
5 sets:
8-10 False Grip Ring Row (inverted)
-rest 1 min between sets-
Intermediate:
5 sets:
6-8 False Grip Ring Row (inverted/feet on the ground in front of rig)
-rest 1 min between sets-
Beginner:
5 Sets:
6-10 Ring Rows (feet lined up under the rig)
-rest 1 min between sets-
Rope Climb Progression
Footwork from hanging on the rig
Footwork off a box
METCON (AMRAP – Rounds and Reps)
RX:
14 min AMRAP:
4 Burpees to a 12 inch target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (20/14)
Scaled:
14 min AMRAP:
4 Burpees to 12 inch target
6 Alternating Dumbbell Snatch (35/25)
8 Wall Balls (20/14)
Mobility
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)