Main – CrossFit

Warm-up

*Hip Activation
*30/20/30
*Tabata Rope Control [3 Little Jump + 3 Big Jump, 3 single + 1 double, 2 single + 2 double]

Gymnastics

Metcon

Box Jump (Distance)

1RM Box Jump
*8:00

Metcon (No Measure)

60m Flying Starts @65-75%; rest 0:45 x 3
*These are WARM UPS! Take them seriously so you do not injure yourself and then GO HARD on the ones that count.

Metcon (8 Rounds for time)

60m Flying Starts @95%; rest 1:30 x 8

Skill

100 Pull Ups For Time (Time)

For Time:
100 Pull Ups
Scaled = 50 Pull Ups

Metcon (No Measure)

3 Rounds:
15 Reverse Hyper
15 GHD sit up

Zone 1

20-30:00 Z1 Row or Airdyne