A. 1. :
Gymnastics - Tempo Ring Dips 4 x 5 @3313
(3 seconds down, 3 second hold, 1 second up **xplode up**, 3 second hold at the top)
-- Rest 60-90 sec.--
super set with A.2.
Pendlay Row (4 x 5)
These Rows should be done with HEAVY weight. I encourage you to use lifting straps to isolate your posterior chain vice being a grip workout. Ensure your elbows are going straight back and squeeze those shoulder blades together!!
rest periods between sets are **60-90 secs** no more, no less.
AMRAP 12 minutes of:
12 Kettlebell Swings (24/16)
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar
CrossFit Stuttgart is
now using WODIFY.
Members who use Facebook should join the CrossFit Stuttgart Athletes group. Note that this group is for members only! If we don't recognize your name we will not approve your request to join the group. If you use a different Facebook name than your actual name, email us and let us know.