CrossFit Express

Skill/Strength:
4x6 strict pullups (Adv:CTB)
4x45" push up position plank

Conditioning: with a partner 15' AMRAP
25 box jumps
25 WBS

*1 working, 1 resting

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

CrossFit

Skill/Strength: pullups
EMOM 8'
3 pullups + 3 CTB + 3 pullups
(scale so you can complete the same complex every minute)

Conditioning: 21-18-15-12-9-6-3 (12' TC)
KBPS
burpees

Light: 8/12kg
RX: 16/24kg
Adv: 20/32kg

by Beau

Gymnastics

Week 2: Walking + strength

8' EMOM of 3-5 strict HSPU
3x
8 ab rollouts
6/6 DB OHS

Handstand walking practice:

10' AMRAP
5 high box jumps
5m handstand walk/12 shoulder taps
5 strict pullups

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