CrossFit

Gymnastics Warm Up
8 minutes, alternating:
Kettlebell Snatches
Weighted Chin Ups

Skill

15 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.

Conditioning

For time:

50 Double-unders
21 Kettlebell Swings 24/16Kg
21 Handstand Push Ups
50 Double-unders
15 KB Swings 24/16Kg
15 HSPU
50 Double-unders
9 KB Swings 24/16Kg
9 HSPU

(15 Minute Cap.)


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Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Kettlebell Snatches
Weighted Chin Ups

Strength
A) Deadlift 3 x 5
-Pigeon Stretch (30 Seconds)-
B) Push Up/Dip/Weighted Dip 3 x 8
-Tactical Frog (30 Seconds)-

Conditioning

For time:

100 Single-unders
21 Kettlebell Swings 24/16Kg
21 Dumbbell Push Presses
100 Single-unders
15 KB Swings 24/16Kg
15 Dumbbell Push Presses
100 Single-unders
9 KB Swings 24/16Kg
9 Dumbbell Push Presses

(15 Minute Cap.)

What Makes a Great CrossFit Member? – Chris, from CrossFit King of Prussia