MOB: Full body mobility
WU: 5 push jerks. 5 dips. 400m run.
R: Push Jerk. Ring Dip.
S: Push Jerk. WU and begin. 5-5-5.
(Student: “Hey Coach, how do I know if I did this strength workout correctly?”
Coach: “You weren’t sure if the fifth rep on the last set was even humanly possible for you.”)
C: 4 RFT:
15 ring dips
LIII: 10 ring dips
LII: 7 ring dips
LI: Dip rep scheme of choice + subs of choice
PWMOB: Lax ball in C/S/B/Triceps. Stretch Hamstrings.
S: 3 rounds of 10 DB strict press + 25 sit-ups. Rest EXACTLY 2:00.
Advanced: High rings
S: 3 rounds: 10 DB strict press. Rest 2:00
C: 4 rounds of:
:30 of dips. Rest :30
-Conviction Training Facility Home of the Original CrossFit Hilton Head