Ring dips (strict) – every minute on the minute for 10 minutes perform a negative or a suitable rep range between 1-5 reps depending on your strength. If you have performed this recently and hit straight sets across, increase. Scale to regular dips or push ups as required.
Complete for time:
Whilst others are rowing complete 3 rounds for quality:
12 overhead squats (20/15kg – hold bottom position for 3 seconds)
21 hollow body rocks
12 overhead press (20/15kg – hold top position for 3 seconds)
21 arch rocks
Looking to start with CrossFit SE11 in Vauxhall?
If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.