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