CROSSFIT:
SKILL/STRENGTH
For Quality: 5 Rounds
Max time flexed Arm Hang (chin-up grip)
30-45 Second Handstand Hold (nose to wall or kick-up)
6 Candlestick Roll to pistol (total)
5 Tall Box Jumps (challenging)
Variations:
3-4 negatives, 10m Handstand walk practice, 2 wall walks per round, 2 leg candlestick roll to standing or use a counterbalance, etc.
METCON
EMOM: 50m Sprint, then squat up the ladder as far as you can.
Minute 0: 50m + 3 air squats
Minute 1: 50m + 5 air squats
Continue with 7, 9, 11, 13, etc.
OLYMPIC LIFTING:
Last 3 sets at 90%
5×1 Snatch
5×1 Power Clean and Jerk
5×1 Front Squat
x20 Jamaican Jumps
4×20 Windshield Wipers
Mobility: Front Rack
