Diamond in the Rough

26.2 CrossFit – CrossFit

Its ok to fall apart, Tacos do it and we all love tacos

Warm-up

Warm-up (No Measure)

**30-seconds at each movement**

* Step-Ups on Box

* Plank Toe Touches

* Alternating Active Samson Stretch

* Frog Hop to Squat

* Dumbbell Overhead March (in-place)

SKILL

Warm-up (No Measure)

1. Ring Support (Top) *(“Wrists to hips “Squeeze the Orange”)*

2. Ring Support (Bottom) *(Thumbs to torso)*

3. Ring Row (False Grip) *(Knuckle Bumps)* // Regular Ring Row

4. Low Ring Transition *(Pull-Through-Above)* // Ring Row to Dip

5. Ring Muscle-Up Practice *(Low or High Rings)* // Strict Pull Up or Chest To Bar

**Devil’s Press – Focus: Pull-Punch! (5:00)**

*Athletes can warm-up with lighter DB’s*

6 Frog Hop to Swing-Stand

6 Single Arm DB Devil’s Press (pause overhead for 3-seconds) (3 Right then 3 Left)

6 Double DB Devil’s Press

*(Athletes change load to workout load)*

**Double Dumbbell Box Step Overs (3:00)**

6 Box Step Overs *(stay low)*

6 Double Dumbbell Box Step Overs

*(Switch to workout load)*

**Practice Round w/ workout load, height, and RMU option (2:00)**

**2 Rounds**:

2 Ring Muscle-ups

2 Double Dumbbell Devil’s Press (50/35)

2 Double Dumbbell Box Step Overs (24″/20″)

Metcon