CrossFit Now – CrossFit
GYMNASTICS CONDITIONING
8 E2MOM Rope Climb Skills (4 Rounds for reps)
Skill Work Rope Climb
8 E2MOM
-1 RC Prog (pull self up from lying to standing)
-1 Foot hold from box to standing
-1 Foot hold on rope then stand
-1 Rope Climb (15′ or 12′) (RX)
-1 Legless Rope Climb (RX+)
WOD
21-15-9 DBS ROW (Time)
21-15-9
Alt DB Hang Snatch
Row for Cal
RX-35/20# DB
RX+-50/35# DB
50-59-20/15# DB
60+-15/10# DB
REST 3 MIN
15-12-9 Thru T2B (Time)
15-12-9
Thruster
Toes to Bar
Basics-DB or BB for Thrusters, Sit Ups for T2B
RX -95/65#
RX+-115/75#
50-59-65/45# Hanging Knee Raises
60+-45/35#, Sit Ups
REST 3 MIN
9-6-3 BJ Sprint (Time)
9-6-3
Box Jumps
Sprint 100m
RX- 24/20″
RX+- Same
M1- 20/16″
M2- Step Ups