CrossFit Fringe – CrossFit

Be sure to check out the new blog on changes to Fringe Programming

A: Metcon (Weight)

A. Upright ring holds; 30s; rest 60s x 4 sets (Holding the top of a ring dip – rings neutral)

B. Press; 5 reps; rest 2:30 x 3 sets

C. Hollow body hold; 30s; rest 60s x 3 sets
Weight stays same for all 3 sets on presses

B: Metcon (Time)

5 Rounds, 25 min cap

8 pull ups

8 burpees

200m run

rest 60s