Main – CrossFit

Warm-up

Hollow/superman role – Coaches choice

Handstand hold – Tabata

Gymnastics

Skill Work: Toe Taps/Kip

Try to link to Pull Ups/C2B/K2E/T2B/MU

Weightlifting

A): Weighted Pull-ups (3×5-10; @ BW; E:90)

B): Shoulder Press (3×3; @ 60%; E:90)

Metcon

AEROBIC

Metcon (AMRAP – Reps)

E:75

1) :30 Jump Rope/DU + 10 Push ups

2) :30 JR/DU + :20 Plank

Repeat x3

Rest 5:00

Repeat
Think sustainable, continuous effort on the rope work. Aim to go the entire :30 unbroken. This is an aerobic effort. Breathing rate up, heart rate up a little, sweaty, NOT taxing. Nothing needs to be recorded, just do some work.