CrossFit – Wed, Sep 30
Gymnastics Skill/ Strength Work (Checkmark)
Beginner:
Every 1:30 x 6 Sets
4-6 Tripod Headstand Double Leg Kips
Intermediate:
3 Sets:
AMRAPx1:30
Kipping HSPU
Advanced:
3 Sets:
AMRAPx1:30
Kipping HSPU w/ 3″, 2″ deficit
Metcon (Time)
For Time:
50/40 calories C2 Machine
40 Sit-ups (ADV: 40 Toes to Bars)
40 Single Arm Dumbbell Devil’s Presses @ 50/35 lbs
40 Sit-ups (ADV: 40 Toes to Bars)
50/40 calories C2 Machine
*20:00 Cap
Coach’s Notes: This is a long tough grinder. Break the work into small sets with small rest to stay moving.