Riptide CrossFit – CrossFit Warm-up 12 min Warm Up. Gymnastics 10-12 MIN. The Ring Dip. Beginner to Intermediate: Coach will review positions, technique and proper execution for a ring dip. 1) Position of Support 2) Bottom of the Dip 3) Execution w/proper body position. Then review proper scaling options for strengthening and determine proper scaling for “Elizabeth” (NO BANDS). Inter to Experienced: (anyone who can perform 8-10 unbroken, proper Ring Dips, in any metcon). Work on progressions for RMUP….