KettleHell

KettleHell

PSKC CrossFit – CrossFit

Gymnastics

Perform the Pullups and HSPU as a couplet. Advanced perform weighted pullups and deficit HSPU. Increase the weight and height as the reps decrease. Beginners decrease band tension for pullups and work on the negatives for HSPU.

A: Pull-ups (5-4-3-2-1)

B: Handstand Push-ups (5-4-3-2-1)

Metcon

Metcon (AMRAP – Reps)

Tabata 20w/10r x 8 at same station:

1) KB 1 arm Swings (53/35)

2) KB Push Press

3) KB 1 Arm Thrusters

4) Burpees
For 1 arm KB movements, switch arms every interval. Score is total reps of all movements.

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