CrossFit / CrossFit Express

Strength: Tempo Strict Pull Ups
Accumulate 30-50 Reps
Fast on the way up, 3-5
seconds on the way down
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Conditioning: 15' AMRAP
9 Dumbbell Front Squats
7 Box Jumps
5 Strict Handstand Push Ups

Scaled: 7/10kg - 51cm - HR push ups
Rx: 15/22,5kg - 51/61cm

Bootcamp

Kipping TTB technique

- Kipping movement
- Kipp + knie raise
- Kipp + knie to elbow
- Kipp + knie to elbow + kick
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3RFT (TC 10')

15 KB Swing
20 KB Push presses
15 KB Russian twists

Remaining time max KB touches (in push up possition)
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Gymnastics/W11

Build a strong foundation/base C1
> static and strict work only
> master the basics
> mix of Pulling and Pushing Strength

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