Main – CrossFit
SKILL
GYMNASTIC SKILL DAY
Choose one from the following, remember you must work your strict pull ups before kipping and have a solid kipping pull-up before chasing the chest to bar pull ups.
If you can do all the movements choose the one, which is your weakest.
– Strict pull-ups
– Pull-ups
– Chest to bar pull-ups
-Toes to bar
-Handstand push-ups
-Muscle ups
-Pistols
FINISHER
-100 Burpees for time
Metcon (Time)
Time Cap= 7 minutes
If you do not complete the workout within the time cap, add 1 second to every uncompleted rep.
EXAMPLE
-15 reps uncompleted
Time= 7:15
