CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance Metcon

Metcon (Time)

For Time:

400m Run

40 Sit Ups

300m Run

30 Plate Ground to Overhead

200m Run

20 Burpee Over Stick Jump

300m Run

30 Plate Ground to Overhead

400m Run

40 Sit Ups

Competition

3-5 Rds

3-5 rounds not for time – form not fatigue focus – time cap 45 min:

10x kipping HSPU -> 3sec handstand hold -> fast lower (focus on fast eccentric and control)

https://vimeo.com/191320060/eeeec6b500

10x bar pull overs

https://vimeo.com/181499865/94c1d64ecc

* scaling:

https://vimeo.com/181499780/2e713fa05b

https://vimeo.com/181499761/b777a2bd2d

10x jack knife kipping HSPU

https://vimeo.com/191319533/04d9bc6121

10x (20 total reps) alternating toes to rings/ kipping ring pull up

3x (18 total reps) Small amplitude butterfly movement progressively bigger to CTB over 6 swings

https://vimeo.com/180988749/4b672ec115

10x butterfly ring dips

https://vimeo.com/180772089/1d7b9328b4

Optional if you finish early and feel good

accumulate 100 meters handstand walking