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WOD
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Complete 5 rounds of:
0:00 – 2:00: Row 500/450 meters
2:00 – 4:00: AMRAP 50 single-unders + 10 double-unders (save 0:10 for rest)
4:00 – 6:00: Run 400 meters
6:00 – 8:00: Practice a gymnastics skill of choice (see below!)
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Coaching is hard work!
Today’s Gymnastics Skills.
The last 2:00 of each round of today’s workout will be working on a gymnastics skill of your choice! There are a lot of gymnastics movements commonly found in CrossFit where a little added practice goes a long way. The scaled versions of these movements are also an option for today. Here are some suggestions for you:
Strict Pull-ups
Ring Dips
Handstand Push-ups
Handstand Walks
Bar Muscle-ups
Muscle-ups
Peg Board Climbs
Come in with one in mind and get after it today!
