CrossFit / CrossFit Express

Benchmark Day

'Kelly' 5RFT (30' TC)
400m run
30 box jumps
30 WBS

Light: 51cm - 4/6kg
RX: 51/61cm - 6/9kg

by Beau

Gymnastics
Toes to bar/pullup cycle

Week 1: Strengthening & TTB Positioning

12’ EMOM
odd: 8 leg raises (from dip position)
even: 2 wall-walks

Toes to bar progression: alternate with a partner
2x8 bar kips (active shoulders)
2x8 kipping knee raises
2x8 TTB (if 1 kip per rep isn’t yet doable, find a nice rhythm with 2 kips)

MetCon: 5’ AMRAP
2-4-6-8…
TTB
pistol squats

1’ rest

5' AMRAP
2-4-6-8…
pushups
box jumps

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