WEAR SOME LONG SOCKS

WORKOUT OF THE DAY

SKILL

Gymnastics emom HOLDS

12 minute EMOM

1 – 30 sec Deadhang

2 – 20-40 sec Handstand hold

3 – 10-15 sec chin over (supinated) bar hold

4 – 10-15 secs Bottom of dip hold

CONDITIONING

Climb:

5-4-3-2-1

Rope climbs

10-8-6-4-2

Snatches 40/25kg

ACCESSORIES

Buns Ab Bonanze

 

Published by Wilsy

Crossfit Coach

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