WARM UP
5-mins General Activity such as Run 800m or Row 1000m
Coach Led Mobility Drills 5-mins
CELL WOD
PRE-HAB
Band Pull-Aparts 3 x 20
BEGINNER GYMNASTICS
Pull Ups
3 x ME with perfect form
INTERMEDIATE GYMNASTICS
1) 3 x M/E UB Muscle Ups
Rest 3 mins
2) Glute Ham Raise
3 x 10
(add weight if BW is too easy)
WOD
3 rounds for time of:
25 Jumping Squats @ 20kg, 25 reps
42.5kg Push Press, 20 reps
Pull Ups, 15 reps
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KETTLEBELL CROSSFIT
SKILL
Windmill
WOD
5 rounds for time of:
24kg Double Kettlebell Swing, 5 reps
24kg Double Kettlebell Clean, 3 reps
24kg Double Kettlebell Press, 1 reps
24kg Double Kettlebell Push Press, 3 reps
24kg Double Kettlebell Push Jerk, 5 reps
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Strength:
Front Squat
30/5, 30/5, 30/5, 30/5, 30/5
3RFT of:
30kg Front Squat, 25 reps
30kg, Push Press, 20 reps
Strict Pull Ups (BB), 15 reps
Time = 11:39 min