A) Whiteboard Brief (0:00 – 3:00)
– Skill: Today you’ll perform one gymnastics movement different from last week. Try not to repeat HSPU which we did yesterday unless of course, you weren’t here yesterday.
– Metcon: Today’s metcon is intended to be done at 75% effort for all sets. You’ll only have enough rest for partial recovery to sustain your efforts. All work should be completed UB.
– Skill: Today you’ll perform one gymnastics movement different from last week. Try not to repeat HSPU which we did yesterday unless of course, you weren’t here yesterday.
– Metcon: Today’s metcon is intended to be done at 75% effort for all sets. You’ll only have enough rest for partial recovery to sustain your efforts. All work should be completed UB.
B) Warm Up (3:00 – 15:00)
Grab a light KB and complete:
5 Russian Swings Left
5 Russian Swings Right
5 KB Push Press Right
5 KB Push Press Left
20 Figure 8s
5 KB Front Squat Right
5 KB Front Squat Left
5 KBS (american)
20 KB Hand Switches (10 each)
Then,
Review Gymnastics Skills + Get medballs out
C) Skill (15:00 – 30:00)
CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice
*Different skill that last week
D) Metcon (30:00 – 55:00)
Every 5:00 x 5 Sets:
Row 400 Meters
15 KBS (53, 35)
30 Double Unders
L2: (45, 30) (Double Under Attempts)
L1: (300m Row) (30 Single Unders) (35, 25 Russian Swings)
E) Extra Credit (55:00 – 60:00)
Hollow Hold: 3 x 10-20s.
*After each set complete 50 Double Leg Banded Leg Curls
Recommended Stretching: