Warm up # 23
1. Max strict pullups x 3 sets – Rest exactly 3 minutes between sets
2. For time:
30 Glute ham sit ups
30 Ring dips
30 Goblet hold Switch steps 35/25 lb @ 20″
30 Ring rows
This is why you should always use a spotter on bench press.
Warm up # 23
1. Max strict pullups x 3 sets – Rest exactly 3 minutes between sets
2. For time:
30 Glute ham sit ups
30 Ring dips
30 Goblet hold Switch steps 35/25 lb @ 20″
30 Ring rows
This is why you should always use a spotter on bench press.
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
1. 25,11,9
2. 8:29 strict ring dips (really slow)
1. 4, 3, 3
2. 7:14 with skinny dark purple band for ring dips.