PREP & MOBILITY
10 min
Dynamic Stretch
SKILL/STRENGTH
20 min
8 Rounds per Movement
10 sec. on, 20 sec. off
1 min rest between movements
Mechanics
Knees to Elbows – controlled descent
L-sit – hold in tuck position
Skin-the Cat Progressions
Ring Holds
Consistency
Knees to Elbows – hold in tuck position,
body parallel with ground
L-sit – one leg extended
Skin-the Cat to Tuck to one Leg Extended
Ring Holds with Palm Turn Out
Intensity
Front Lever
L-sit
Back Lever
Iron Cross
CONDITIONING
25 min
CrossFit/CrossFit Sport
7 Rounds
Barbell Complex
1 Clean Pull
3 RDL
1 Hang Clean
3 Front Squats
1 Shoulder to OH
Rest as needed bewteen rounds
go heavy as possible.
RECOVERY & MOBILITY
5 min
Forearm and Bicep Mob
