CrossFit
Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

Skill
7X1 Hang Snatch from just above knee – work to a max for the day, rest 90 sec.

Conditioning

10 rounds for time of:

7 Toes to Bar
7 Thrusters 45Kg/30Kg

(15 minute cap)


Strength & Conditioning
Gymnastics Warm Up
5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

Strength
A) Single Arm Romanian Deadlift 3 x 8
-Hip Flexor Stretch (30 Seconds)-
B) Single Arm Overhead Press 3 x 8
-Crossover Stretch (30 Seconds)-

Conditioning

10 rounds for time of:

7 Abmat Sit Ups
7 Dumbbell Thrusters

(15 minute cap.)