Wednesday May 18 2016

XS CrossFit – General CrossFit

Gymnastics

Muscle-ups (skill)

Spend about 5 minutes on each piece

– Transition – Low, on the toes/heels

– Kip/Hip to ring

– Jumping/assisted

– Full Muscle-up!

Metcon

Metcon (Time)

5 rounds

– 10 Plyo Push-ups, up and over med ball

– 15 Med Ball Sit-ups (20/14)

– 30 Double Unders