Tuesday, August 9, 2022

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM!
RESERVE YOUR TICKETS BY TOMORROW AT NOON!

Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit.
Who: Friends and family are welcome!
How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or Venmo (@crossfitroute7) or by giving $25 cash to Anastasia or George.

Strength

Ring Muscle-Up Development
Every 2:00, 6 Sets

RX+: 3-5 Ring Muscle-Ups

RX: 1 Ring Kip Swing with Pull to Hips + 1-2 Ring Muscle-Ups

FX:
1-3) 2x(2 False Grip Ring Row + 1 Ring Muscle-Up Transition + 1 Ring Dip)
4-6) 2 Jumping Ring Muscle-Up (False Grip) + :15 Ring Support Hold

SC)
1-3) :15-:30 Ring Row Hold + :15-:30 Dip Support (Rings, Boxes, Bench)
4-6) 2x(2 False Grip Ring Row + 1 Ring Muscle-Up Transition)

Conditioning

AMRAP 16 w/ Partner – Split Reps in Any Way
40/30 Calorie Row (FX: 30/20) – Resting Partner Holds Plank (FX: Push-Up Plank)
6 Wall Walks (FX: 4)
16 Chest to Bar Pull-Ups (FX: 10 OR 16 Pull-Ups) (RX+: 8 Bar Muscle-Ups)