CROSSFIT

SKILL

1.) EMOM x 6 MINUTES
MIN 1 – :15/:15 Single Leg Single Unders
MIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single Unders
MIN 3 – Rest

-Short Rest b/t P1 & P2-

2.) EMOM x 6 MINUTES
MIN 1 – :30 Jump Rope Practice*
MIN 2 – Rest

*Jump Rope Options:
Single-Single-Double Unders
Double Unders
Triple Unders
Crossover Single Unders

(No Measure)

Week 9 of 9 Gymnastics Cycle

WORKOUT

1.) ON AN 10:00 RUNNING CLOCK…*
120 Double Unders
60/50 Cal Row
30 Burpees Over Rower

-Rest w/ Time Remaining-

Into…

2.) 4 ROUNDS FOR TIME*
30 Double Unders
15/12 Cal Row
8 Burpees Over Rower

(Score is Total Time)*

*Part 1 is 10:00 Running Clock. Immediately at the 10:00 mark, all athlete will start Part 2. Those that finish P1 before 10:00, rest until the 10:00 mark. For scoring, take time from the first portion and add it to the time of the second portion. Do NOT include the rest with time remaining from portion one. Ex: P1 one takes 8:00 and P2 two takes 6:13, total time = 14:13.

SPARK

PUMP

E2:15 X 6
5/5 Kneeling Strict Press (heavy)
5 Strict Toes to Bar or 8 Strict Knees to Chest

WORKOUT

13:00 Total Time
100/80c Bike
THEN…
Max Wall Ball Shots in time remaining.

Scire is total WB reps

FINISHER

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

(No Measure)