Monday - 290523
CrossFit WOD:
Metcon:
"Murph"
For time:
Run 1600m
100 Pullups
200 Pushups
300 Air-Squats
Run 1600m
*Rx: wear a 9/6kg vest
*Split reps as you like (not the runs)
*Scale down as needed
CrossFit Endurance:
Same as WOD
Gymnastics:
Skill: Free Handstand
Strength- 20 Min Emom:
Min 1- Max Ring/Bar Dips
Min 2- 4/4 Negative Step Ups
Min 3- Max Chin Ups
Min 4- Reverse Flys
Min 5- Rest!