CROSSFIT
GOT SKILZZ
EMOM x 10 MINUTES*
MIN 1 – Gymnastics GOAT (HS Focus)**
MIN 2 – Row (EZ-Mod)
*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.
**HS Options…
Beginner: Pike Hold from a Box or DB Press
Intermediate: Handstand Hold or HSPU Negatives
Advanced: Free Standing HS Hold or Walk
(No Measure)
STRAIGHT 100
FOR TIME
25/20 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25/20 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25/20 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25/20 Cal Row
(Score is Time)
SPARK
SUPER SET
E2:00
Squat for load:
6 X 5
Bottoms Up KB Press
6 X 4(ea)
BEACHY KEEN
EVERY 3:30 x 5 SETS
75 Double Unders
15 Alt Thrusters (50/35)|(35/20)
-Rest the Remaining Time-
(Score is Slowest Set)