Main – CrossFit

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10 mins

100 DUs/DU Practice (No Measure)

Gymnastics Warmup (No Measure)

3 rounds
10 sec hollow hold
10 sec arch hold
5 hollow rocks
5 arch rocks
5 tuck sits
5 supermans


5 mins

Banded Shoulder Stretch (No Measure)

Bottoms Up Kneeling KB Press (No Measure)


15 Minute Kipping Pull Up Progressions
*2-3 person groups with cueing/pausing

Kipping Pullup Progressions (7 mim EMOM at your current level)


Time Trials (4.4.14) (4 Rounds for time)

400 M
300 M
200 M
100 M

*Rest 2-3 minutes between each distance. Finish with 800m recovery jog.


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