TUESDAY 13-02-2018

TUESDAY 13-02-2018
13-02-2018 Admin

CROSSFIT

LEVEL 1

A. GYMNASTICS SKILL

5 sets of:
Beat swings + straight leg TTB

Keep the reps low enough for you to hold on when transitioning from
beat swings to the TTB variant.

B. CONDITIONING

EMOM 15:

1: 50 single skips
2: 5 single arm DB push press/side
3: 5 kipping pull-ups (jumping C2B)

*Pick a number you know you can maintain comfortably on the pull-ups

LEVEL 2

A. GYMNASTICS SKILL

 

5 sets of:
Muscle-up progressions

This should be beat swings, kip swings, hips to rings/bar, transitions.
There should be NO full muscle-up.

B. CONDITIONING

 

EMOM 15:

1: 50 double unders
2: 8 single arm DB shoulder to OH, 22.5/15
3: 10 UB pull-ups

*Pick a number you know you can maintain comfortably on the pull-ups

GI JOZI

In teams of 5:
AMRAP 40:

Station 1 : Row 250m (pace setter)
Station 2 : Ski Erg
Station 3 : KB Lunges (one KB )
Station 4 : Burpees
Station 5 : Rest

Keep rotating in the above order Everyone works for as long as person
on rower takes to complete 250m

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