Gymnastics
Metcon (No Measure)
Handstand Push up progress
– Handstand Kick
– Handstand hold
– HSPU with abmats
– HSPU on parrelletes
– HSPU on Rings
– Handstand Kick
– Handstand hold
– HSPU with abmats
– HSPU on parrelletes
– HSPU on Rings
(10min)
Metcon
Metcon (AMRAP – Reps)
EMOM 12
Minute 0,3,6,9 – 50 Double unders
Minute 1,4,7,10 – 6 HSPU
Minute 2,5,8,11 – 3 Hang squat cleans 185/135
Minute 0,3,6,9 – 50 Double unders
Minute 1,4,7,10 – 6 HSPU
Minute 2,5,8,11 – 3 Hang squat cleans 185/135
Total 236 reps
Metcon (AMRAP – Reps)
AMRAP 9
3-6-9-12-15-18…
Push press 115/80
Burpee box jump 24/20
3-6-9-12-15-18…
Push press 115/80
Burpee box jump 24/20
add 3 reps each round
CrossFit Juke Joint 