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/Shoulder Touches
Gymnastics
*Laying T2B Progression w/PVC
*Kip with minimal shoulder flexion – all levels
Weightlifting
A): Weighted Pull-ups (65/75/85%x5+; E1:30)
B): Shoulder Press (65/72.5%x3, 80/87.5%x2; E1:45)
Metcon
C): Metcon (Time)
For Time:
10-8-6-4-2
Ring Dips
T2B
Accessory
D): Metcon (Weight)
4x
A) Back Ext. – 10
B) Barbell Row – 12
C) Banded Face Pulls – 12
Use same weights as last week.
E): 2:00 Test – Burpee (AMRAP – Reps)
AMRAP in 2:00
Burpee