CrossFit

Skill

EMOM x 10 MINUTES

Min 1 – 1-3 Kip Swings + 1-3 Pull-Ups + 1-3 Chest to Bar Pull-Ups

Min 2 – :45 EZ Bike (Nasal Breathing Only) 

Metcon

2 SETS

ON A 10:00 RUNNING CLOCK…

5:00 of “CINDY”*

5:00 Max Cal Bike

-Rest 2:00 b/t Sets-

*”CINDY” is…

AMRAP of 5 Pull-Ups, 10 Push-Ups, 15 Squats. 

Spark

Gymnastics Skill

Dips- Wk 3

4 RDS

Hollow Hold x 45s

L Sit Pike Ups x 30s 

Hold at Top of Dip x 20s

Dip Variation x 15

Metcon

“Megan”

21-15-9

Burpees

KBS #53/35

Double Unders