CrossFit Fringe – CrossFit

A.: Eccentric Only Ring Dip (4-6 reps @40×1; rest 90s)

B.: Floor Press (2.2.2; rest 30s/3 minutes x 3 sets)

C.: Hollow Rocks (5 Min EMOM 20 reps each)

Lying on the floor, shoulders and legs are brought off the ground by contracting midline. Hands over head creating an anteriorly bowed position.

D.: Metcon (AMRAP – Reps)

30s amrap push ups

30s amrap strict pull ups

30s amrap burpees

90s rest x 4 sets