Main – CrossFit

Warm-up

With a Tabata timer:

4 Rounds of Hollow Body on the :20 & Superman on the :10

Then 4 Rounds of Handstand Hold

3x

20 DU

5/5 Single Arm Ring Rows

10 pushups

10 walking lunges

10 situps

Gymnastics

Skill Work:

Level 1 – Bar Kip + Kip Pull Up/C2B

Level 2 – Butterfly Progressions

Weightlifting

A): Weighted Pull-ups (60/70/80% x 8+; E:90)

B): Shoulder Press (60/65/70/75/80% x 3; E:90)

Metcon

AEROBIC

Metcon (AMRAP – Reps)

E:75

1) :30 Jump Rope/DU + 12 Push ups

2) :30 JR/DU + :25 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.