Main – CrossFit

Warm-up

5 Minute Jump Rope (No Measure)

1 minute of slow jumping
1 minute of medium jumping
1 minute of fast jumping

(All Singles)

1 minute of double-under skill work
1 minute of fast jumping (singles or doubles)

Gymnastics

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on.

Examples include: Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc.

Metcon

Metcon (AMRAP – Reps)

Against a 3-minute running clock, complete:

400 Meter Run (Row if weather does not permit)
Wall Balls x Max reps

Rest 3 minutes

Repeat for a total of three sets.