CrossFit
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

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

Conditioning (Aerobic Capacity)
Run 800m
40 Wall Balls
40 Kettlebell Swings 32Kg/24Kg
Run 800m

20 Minute time cap.


Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

Strength
A) Power Clean 5 x 3
-Pigeon Stretch (30 Seconds)-
B) Turkish Get Up 5 x 1 each arm.
-Tactical Frog (30 Seconds)-

Conditioning
Run 800m
40 Wall Balls
40 Kettlebell Swings 32Kg/24Kg
Run 800m

20 minute time cap.