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

Weightlifting Program

Front Squat + Jerk (build to a tough set)

Clean (tough single)

Clean (5 singles at 75% of tough single)

Clean Pull (4 sets of 2 heavy)

seated DB strict press (4 sets of 8)