CrossFit WOD:
Strength:
Overhead Lunges
4-4-4-4-4
*Rest 2:00 between sets
Metcon:
AMRAP in 20min of:
200m Farmer Carry (#22.5/15,x2)
20 Wallballs (#10/6)
20 Pullups
Endurance:
7 Rounds for time:
Bike 30/24 Cal
30 KB Swings (#16/12)
30 Situps
Gymnastics:
Skill:
Butterfly Pull Up
Strength:
15 Min Emom:
Min 1- 3 Arch Pull/ 9 Bellybutton Ring Row
Min 2- 20-30Sec Box L-Hold
Min 3- Max Pull Ups
Min 4- 30-45Sec Handstand Hold
Min 5- Rest.