CrossFit
Skill Work
EMOM x 12 MINUTES
MIN 1 – :40 Gymnastic Pull*
MIN 2 – :40 Double Under Practice
MIN 3 – :40 Hollow Body Flutter Kicks
“End of the Rainbow”
FOR TIME
800m Run
Immediately Into…
5 ROUNDS
36 Double Unders
18 Russian KB Swing (53/35)|(35/26)
6-9 Reps Gymnastic Pull (Athlete Choice)*
Immediately Into…
800m Run
Spark
Mobility
10 Minutes Coach Choice
Metcon
7 SETS
9 Pull-Ups
12 DB Push Press (50/35)
15/12 Cal Row, Bike, or Ski*
-Rest 1:00 b/t Sets-