CrossFit WOD:
Skill:
20min Handstands practice
Metcon:
3 Rounds for time:
12 KB Front Rack Lunges (#24/16,x2)
2 Rope Climbs
24 KB Swings (#24/16,x1)
2 Rope Climbs
CrossFit Endurance:
In Pairs for time:
90/72 Cal Bike
(partner holds Plate OH #20/15)
150 Box Step Overs
(partner holds in Plank)
200 V-Ups
(partner holds in Handstand)
Run 1600m (together)
Gymnastics:
Skill: Cross Progression(Rings/Box)
Strength & Mobility
Min 1- 3 Arch Pull
Min 2- 20 Sec Bridge Hold (elevated feet)
Min 3- 2 Dragon Flags
Min 4- 8/8 DB Arnold Press
Min 5- Rest!