CrossFit 101:
For Time:
21-18-15-12-9-6-3 reps of:
Calorie Row
Thruster (95, 65)
Skill: Kipping Pull-Up Practice
Competitors Training:
a. METCON
Unbroken Sets:
35 Pull-Ups
Rest 1 Minute
30 Handstand Push-Ups
Rest 1 Minute
25 Deadlifts (225, 155)
b. STRENGTH
EMOM for 10 Minutes (alternating)
5 Press (40%-50%-60%-70%-80%)
8 Pistols (4 each leg)
c. CONDITIONING
For Time:
25-20-15-10-5 reps of:
GHD Sit-Ups
50-40-30-20-10 reps of:
Calorie Row