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

Skill
7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning (Metcon Test)
Diane
21-15-9
Deadlifts, 102Kg/70Kg
Handstand Push Ups

15 minute time cap.


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

Strength
A) Snatch High Pull 3 x 5
-Hip Flexor Stretch (30 Seconds)-
B) Behind The Neck Snatch Push Press 3 x 5
-Crossover Stretch (30 Seconds)-

em>Conditioning
30-20-10
Kettlbell Swings
Push Ups

15 minute time cap.