Spark CrossFit – Competitor Track

 

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Advanced/Competitor

All of todays competitor workout is to be done BEFORE today partner WOD

Warm-up (No Measure)

1) AEROBIC WORK

Row

2×10 minutes (RPE 3-4)

*2 minutes rest between efforts

2) GYMNASTICS SKILL

3×3 Pulls to Sternum + 1 Muscle Up + 3 Ring Dips

Incline Bench Press (Find 8 rep max)

(thumbs width grip outside of the smooth)

Functional Body Building (No Measure)

4 Rounds NOT for time:

Ring Pull-ups- 2-3 reps shy of failure each set (3 second lowering phase and 1 second pause at the rings)

See Saw Press- 10 reps per side (leave 1-2 reps in the tank