021120
CrossFit Beyond Parallel – CrossFit
Gymnastics
Warm-up (No Measure)
5 sets through
3 lat only kips
3 perfect kip swings
3 kip swings with hand pop
*come off the bar btw exercises
*go over banded, kipping pull ups
10:00 EMOM
-8 pull ups (5 as a scale)
– 30 double unders
FBB
Filly press (4 sets of 6)
feet elevated ring rows (4 sets of 5)
put your feet on a box if you can. these are harder than you think!
Metcon
Metcon (Time)
for time
50/35 cal AB
30 dual kb front squats 24/16
30 burpees