Skills

10min EMOM alt min

30 double unders
1 strict toe to bar + 1 around the world

Strength (15min)

Shoulder press
3-3-3-3-3

Note: Bar at 75% of 1RM

Maintenance/Mobility
ROMWOD 20min

BURN

10 rounds for time:

10/7cals bike
10 wall balls 20/14
10 kettlebell swing 53/35

1min rest between rounds
Time is when you completed the kettlebell swing on the 10th round

Accessory work
Shoulders of steel
Crossover symmetry x3

Gymnastics
Front planche hold 1min

Core
40 GHD sit ups

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design