CrossFit WOD:
Skill:
15min Handstands Practice
Metcon:
"The Chief"
5 Rounds for max reps:
3min AMRAP:
3 Power Clean (#60/43)
6 Pushups
9 Air-Squats
Rest 1min between amraps.
Endurance:
In Pairs for time:
300 Wallballs (#10/6)
250/200 Cal Row
150 Box Jumps
50 Devil Presses (#15/8,x2)
*Partner 1 Works while Partner 2 holds in a plank
Gymnastics:
Skill:
Rope Climb & Plyometric Push Ups
Strength:
20 min Emom:
Min 1- 6-10 False Grip Ring Row/ Bent Over Row.
Min 2- 20 Sit Ups (w. plate)
Min 3- 15 Shoulder Raises
Min 4- 8/8 KB Side Flexions
Min 5- Rest!