Main – CrossFit
SKILL
GYMNASTIC SKILLS
Spend 30 minutes on your goals
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
In 3 minutes complete as many
– Back squats (50kg/70kg)
You cannot drop or re-rack the bar once you have started
SCALING
Back squat- Reduce weight
