Thursday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warmup

Movement Prep

10 mins

(No Measure)

Shoulder Stability/Bar Work

Gymnastics

15 mins

Pullups – 5 min EMOM

3-5 Strict

Rest 3 mins

Kipping PU – 5 min EMOM

4-8 (Scale as needed to Beat Swings and or Kipping PU combo)

Metcon

Metcon (6 Rounds for reps)

Intervals (30 sec work/30 sec rest)

6 sets

Air Squats

DU

Alt KB Snatch (1.5/1)

*Add total of all 3 movements for score of each round

*Divide SU by 3 for scoring

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