VIDEO: THE RING DIP

CrossFit 5/6/2015:

For time:

Rx:
100 Double Unders
50 Wall Balls, 30/20 lbs, 10/10 ft
40 Chest-to-bar Pull-ups
30 Burpees
20 Kettlebell Swings, 70/53 lbs

Competition:
75 Double Unders Attempts
50 Wall Balls, 25/20 lbs, 10/9 ft
40 Pull-ups
30 Burpees
20 Kettlebell Swings, 53/35 lbs

Performance:
75 Double Unders Attempts or 200 Singles
50 Wall Balls, 14-20/10-14 lbs, 10/9 ft
40 Pull-ups (Band OK) or Ring Rows
30 Burpees
20 Kettlebell Swings, 35/26 lbs

Fitness:
50 Double Unders Attempts or 150 Singles
40 Wall Balls, 10/6 lbs, 10/9 ft
30 Pull-ups (Band OK) or Ring Rows
20 Burpees
15 Kettlebell Swings, 26/17 lbs

CrossFit Seminar Staff member James Hobart demonstrates the ring dip. For more info on CrossFit's Trainer Courses: http://www.crossfit.com/cf-info/certs.shtml CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™