CROSSFIT 04/03/2020

0. Warmup

A. Strength (10:00 – 20:00)
Gymnastics Skill Work: Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– This should be the same skill as last week to ensure we are making progress.

then build in

5 Sets (10 Minutes Total):
:30 Seconds Ring Body Saw
:30 Seconds Rest
:30 Seconds Hip Extension Hold Video (use a jumpbox and partner if not enough GHDs)
:30 Seconds Rest

B) CONDITIONING (00:35- 00:60)

For Time:
1500 Meter Row/ski/Bike ( 80 calories on bike and Ski)
100 Double Unders
50 Calorie Bike/Row/Ski
100 Double Unders
1500 Meter Row

C, EXTRA CREDIT (AFTER CLASS)
L-Sit Hold: 4 Intervals of 10s – 20s on/40s off.

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