Skill work

Wednesday 3/14

CrossFit A. Kipping pull-up skill progression B. For time (12 min cap): Run 400m, 21 pull-ups Run 400m, 15 pull-ups Run 400m, 9 pull-ups Longevity A. Row mechanics/pacing B. 3 Rounds for time: Row 500/400 meters Rest 1 minute QuickFit EMOM 10 Min (5 sets of each) Minute 1: Max reps ring rows Minute 2:

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Wednesday 2/14

CrossFit: Gymnastic Skill Development A. Handstand/handstand kickups/handstand walks B. Death by handstand walk 10′ increments Longevity: A. Theraband/Crossover Symmetry shoulder prep B. bear crawl/handstand on box skill work C. Death by bear crawl 10’increments – 10 min cap QuickFit: Five rounds for time: 4 laps shuttle run (length of room) 12 Alternating Single-Arm DB Snatches

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