Skills/Conditioning/Power

10min EMOM alt min

1 legless rope climb
5 box jumps 36/30

METCON

5 2min rounds

25/17 cals row
Max push ups

Rx+ Max ring push ups

Note: If you can perform 10 full rom push ups with ease, go on the rings

2min rest between rounds

Accessory work

Crossover symmetry 3x each
Row
Reverse fly
Pulldown

Beach body 3x each
10 dumbbell curls alt arm
10 dumbbells lateral raises
10 pec flies (On a bench)

*Pick a weight challenging for 3 sets of 10 reps*

Core
30 V-ups

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design