Main – CrossFit
Run/GHD (No Measure)
400 meter run
Knee hugs
Butt kick holds
2 Rounds
10 GHD Sit-ups
10 Jumping jacks
10 Push-ups
Gymnastics
Take 15-20 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
Metcon (AMRAP – Rounds and Reps)
“15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:
10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)