Skills

The front planche

METCON

Rx

3 rounds for time:

20 walking lunges
30 wall balls 20/14
40 double unders

Note: Perform 10 triple unders within the 40 double unders

Legendary

3 rounds for time:

20 walking lunges
30 wall balls 20/14
40 triple unders

Lite/beginners

20 walking lunges
30 wall balls 20/14
40 single unders

Accessory work
Shoulder of steel
Crossover symmetry 3 movements

Weightlifting
Pause dip split jerks 3×5

Gymnastics
5min practice of handstand

Core
Accumulate 2min of front planche hold

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design