Monday 290626
CrossFit W.O.D
Strength:
OverHead Squats
3-3-3-2-2-2
Metcon:
03:00 Min On/02:00 Min Off x 3 Rounds (AMRAP):
8 Toes To Bars
8 Thrusters #43/30kg
8 Lateral Burpeees Over The Bar
CrossFit Endurance
"Filthy Fifty"
For Time:
50 Box Jumps #60/50cm
50 Jumping Pull-Ups
50 KB Swings #16/12kg
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses #20/15kg
50 Back Extensions
50 Wall Ball Shots#10/6kg
50 Burpees
50 Double-Unders
CrossFit Gymnastics
Skill:
HeadStand to Free Kipping HSPU
Strength:
20 Min Emom:
Min 1- Max Kipping HSPU/ Pike Push Ups
Min 2- 4/4 Negative Step Ups
Min 3- 2 Dragon Flags/ 10 GHD Sit Ups
Min 4- 10 Reverse Flys
Min 5- Rest
