CrossFit WOD:
Strength:
Back Squat - 20min build up to an RM1
Metcon:
AMRAP in 12min of:
6 HSPU
6 Box Jumps
6 KB Front Rack Lunges (#24/16,x2)
Endurance:
AMRAP in 35min of:
1 Stairs Ascend
10-20-30-40...
Jump Squats
Situps
Double Unders
Gymnastics:
Skill- Skin The Cat & Dragon Flag
Strength- 20 Min Emom:
Min 1- 3 Arch Pull/ 6 False Grip Ring Row
Min 2- 2 Dragon Flags
Min 3- 20-30 Sec Static Chin Up
Min 4- Max Ring/Bar Dips
Min 5- Rest