Friday

Main – CrossFit

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Gymnastics

20 mins

Kipping Pulling Progression
3x20sec Active Hangs
5×10 Beat Swings

10 Min ALT EMOM
5-10 Kipping Pull-ups
10 Push-ups
*Fitness RR or Box Strict
*Performance – kipping only, no butterfly

Metcon

15 min AMRAP (10.3.14) (AMRAP – Rounds and Reps)

20 KB SDHP (1.5/1)
20 Goblet Lunges (1.5/1)
200m run

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