Spark CrossFit – Competitor Track

 

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Advanced/Competitor

Can be done before or after todays class workout

Gymnastics Work (No Measure)

Muscle Up Skills and Drills

1) 10 x 1 Lower Through Front Lever on Rings

https://youtu.be/kOFDj7g_kFA

https://youtu.be/drrLzPmhB0Y

2) 5 x 3 Ice Cream Makers on Rings

https://youtu.be/t78Odi9ueP8

3) 20 Strict Muscle ups

https://youtu.be/vELNXFNYPSM

Conditioning Work (No Measure)

Rowing (aerobic)

Row 20min @ RPE 3-4

Rest 4min

Row 15min @ RPE 3-4

Rest 3min

Row 10min @ RPE 3-4

Rest 2min

Row 5min @ RPE 3-4

what is RPE? https://sparkcrossfit.com/rpe-rate-of-perceived-exertion/