CrossFit

Strength

Gymnastics Skill – Week #1

Choose 1 Movement to work on 5 minutes

Then,

EMOM 10:

ODD Minutes: 30s of Skill Work

EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

Metcon

AMRAP 8:

5 Bar Facing Burpees

10 Hang Power Snatch (75, 55)

15 Overhead Squat (75, 55)

Rest 2:00

AMRAP 8:

5 Bar Facing Burpees

10 T2B

15 SDHP (75, 55)

Spark

AMRAP 30 w/ Partner

20 Devil’s Press 40/25

30 Box Jumps 24”/20”

40 Jumping Pull-Ups

50 Air Squats

60 Ab Mat Sit-Ups

800 Meter Run

Masters

Gymnastics Skill

Handstands Week 2

Handstand Hold 20-30s 

20 Shoulder Taps

Alternating Inverted Leg Raises ASlowAP x5 ea.

Metcon

With a Partner

AMRAP 20

100 Ft. Bear Crawl

200 M Sled Push

30 Ring Rows

40 Plate OH Walking Lunge #25/10

50 Plate G2OH