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LITEFIT
a) tabata
sled push / wall sit hold
PLate ground to overhead
slam ball
cossack squat holding KB
b) 40-30-20-10
KB swings
Wall Balls
Run 200 m after each round
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This is the Beginning of a new 2 month Program. Consider this Pre-Pre Open training with a large gymnastics focus.
CrossFit
a) gymnastic warm up
9 min EMOM
5 strict toes to bar + 5-7 kipping TTB
20 sec dip support + amrap ring dips in 20 sec
20-40ft Handstand walk (shoulder taps to modify)
b) Backsquat squat
in 7 mins build to a 5RM
then
E2MOM
3×5 @90% of Todays 5RM
remember your weights!
b) 400m Run
10 Rounds
8 Front Squats
8 Chest to bar pullups
400m Run
16min cap