11/19/2015

11/19/2015

PSKC CrossFit – CrossFit

Gymnastics

Muscle-Up Progression

a) 5 rounds (not for time)

3 strict pullups

3 strict ring dips

b) Review toenail progression for strict MU.

http://youtu.be/AdLJf4si_EM

Metcon

Metcon (AMRAP – Reps)

Tabada (:20/:10)

a) Row (cals)

b) Sit-ups

c) Box Jumps (24/20)

d) Wall Balls (20/14)

Mod1: Box Jumps (20/16)

Wall balls (14/10)

Mod2: Step-ups (20/16)

Air squats

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