CrossFit Express

Skill/Strength: kipping pullup practice
adv: MU
5' EMOM (choose a number and hit it every minute)

Conditioning: teams of 3 (20' TC)
1 athlete always running 200m (rotate)

2 rounds: (other 2 athletes working on this, 1 at a time)
50 burpees over bar
50 STOH
50 pullups


Light: 15/20kg - banded
RX: 30/45kg
Adv: 40/60kg - CTB

CrossFit

Skill/Strength: strict press
10x1 - as heavy as possible

if you fail a weight, go back to the
heaviest weight you made and
complete 10 sets

Conditioning: 5RFT (TC: 15')

20 hand released push ups
2 rope climbs
200m run

Light: knees - 5 ring rows (straight leg)
RX:
Adv: 1 legless

by Louie

Gymnastics
Week 4: Assessment Week

Skill-check & practice:
TTB & kipping/butterfly pullup 

Benchmark MetCon: ‘Mary’
20’ AMRAP
5 HSPU
10 pistol squats
15 pullups

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