Not sure you’ll know all the moves? Don’t fret!
Every single class at CrossFit 317 begins with a detailed explanation of what moves we’re doing that day, and how the workout will run.
Still have questions? That’s what we’re here for, ask away!
Gymnastics Skill Work
Ring Muscle-ups Transitions or
Ring Muscle-ups Accumulate 15-30 reps depending on your level.
Break up sets however you like.
Lots of options: Actual muscle ups, jumping muscle ups, sit on ground with rings attached to rig with bands, toenail drill(working transitions with toes on ground)
4 RFT: (22 min cap)
25 Assault Bike Calories
25 KBS (53, 35)
L3: (35, 26)
L2: (26, 19)
L1: (10 cal) (35, 25 Rus. Swing)
Extra Credit: 3 x 1:00m Weighted Plank