321go

Daltons CrossFIt – CrossFit

GYM: Metcon (No Measure)

Gymnastics skill session (15:00-25:00)

Pushing/Pressing

2×15 seconds Single Arm High Plank/arm

2×10 Plate Step Ups- Plank Position (higher level athletes can attempt the handstand position on the second set)

25 Push-ups on Plate

*This session will probably take less than 10 minutes

INTENDED STIMULUS

Gymnastics positioning focus as well as continued warm-up for the workout

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 18min:

Run 400m

20 Shoulder to overhead (115lbs/75lbs)

75 Double unders

*INTENDED STIMULUS

This is intended to be a continuous fast paced effort today. 4 rounds would be the minimum goal for today and higher scores will be near completion of 6 rounds. The first round should be unbroken on the shoulder to overhead movement.

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