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-