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 (65×10, 75×8, 85×5+; E2M)
B): Shoulder Press (65×5,70×4,75×3, 80×2, 85%x1+; E:90)
Metcon
AEROBIC
Metcon (AMRAP – Reps)
E:75
1) :30 Jump Rope/DU + 15 Push ups
2) :30 JR/DU + :30 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.