Monday - 040825

CrossFit W.O.D:
Strength:
5 Super sets:
8/8 Dual KB Gorilla row
+
20-30 Sec L-sit

Metcon:
11min AMRAP of:
1 Legless rope climb
10 Dual DB Step-up (#22.5/15x2)
20 Jumping Lunges

CrossFit Strerngth:
Part A:
Push Press
5-5-5-3-3-3

Part B:
3-4 Super set:
3-5 Weighted pull-up
+
10-12 Arnold press
*1min rest between set

Metcon:
8min EMOM of:
min1- Max Front Squat (#80/50)
min2- Max DB Weighted Ring Dip (#15/10)

Gymnastics:
Skill:
HeadStand to Kipping HSPU

Strength:
20 Min Emom:
Min 1- 1-5 Wall Walks
Min 2- 10 GHD Sit Ups/ 25 V. Ups
Min 3- 20-30 Sec Static Chin Up
Min 4- 12 GHD Back Ext’/ 20 Back Ext’
Min 5- Rest