042617

CrossFit Cooper City – CrossFit

Gymnastics

Metcon (No Measure)

Gymnastics

L-Sit Hold

(Accumulate a 3 minute Parallette L-Sit)

(6min Cap)

Scale down

Parallette hold with the knees tucked into the chest

Weighted wall sit hold

then

Weighted Push Ups

 (5 x 10 reps)

Scale down

No Weight

Knee push up

No worming!!!!!

Metcon

Metcon (Time)

For time

4 Rounds

21 American KB Swings (70/55)

15 Wall Balls (20/14)

9 Strict Pull Ups

Scale down

For Time

4 Rounds

21 American Kb Swing 55/35

15 Wall Balls 14/10

9 Banded Strict Pulls up/ Strict Ring Rows/ Jumping Pull Ups

No kipping banded pull ups!!!

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