A) 5 sets, 18 min
1-5 Strict ring muscle ups (add load if possible)
5 Chins (in false grip if possible),
3 Banded transitions
and 5 Ring /stable dips
3-5 Spotted / -ve / tiptoe support chins
and 3-5 Tiptoe support dips
B) 15 min In pairs
25 wall walks
Nose to wall 45 degrees 10 plank shoulder taps
50 Press-ups kneeling
Can only do reps while partner is in a forearm plank
© CrossFit Aldgate. All rights reserved.
Sign up to our newsletter to receive articles on training
and nutrition and keep up to date on all things CrossFit.
You will also be able to sign up for a free trial session. The
details will pop once you have submitted your details.