FRIDAY

GBF.jpg

*CrossFit Health

Friday

Warm Up Pre this emom please.

Gymnastics Emom x 3

1) Strict Box Dips

2) Toes to bar or TTB Kip Prac please

3) Banded or Assisted Pistols

 

Push Press

4x7 start 55%+

Amrap 12minutes

20 Burpee Box Jumps

30 V-Snaps

40 DB Hang P/Snatch *MD

50 Double Unders/ Cap 1min

 


*CrossFit Performance

Friday

Emom x 4

1) 14/12 Cals Row

2) 12 TTB

3) 16 KB Swing

4) S-Waves

Push Press + Assisted SPull-ups

5x4 start @72.5%

65% RPE6

10 Min Amrap

09- Hang snatch

15- Over head squat

21- Power clean

*75/55lb