Skill Day 9.7.15

Announcements

Labor Day (Monday 7th)
Schedule 10am & 11am CrossFit Classes Only!!

Sundown CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8-10 min dynamic warmer

example movements:

400m Run

Hollow Rocks

Jump Squats/Tuck Jumps

Jump Rope work (singles/doubles)

Gymnastics

Against a 15 min running clock:

Find Max Height Box Jump

(2-3 “steps” allowed. Running start not allowed) in the first 10min

5 min skill practice:

Candlestick Rolls

Box Jumps (Max Hight write in Comments)

Candlestick Rolls (Max Reps in 5min)

Metcon

Metcon (AMRAP – Reps)

EMOM 15

Min 1: 12 WB (20/14)

Min 2: 40 DU (scale: count every attempt)

Min 3: 8 Lateral Burpee Box Jump Overs (24/20)
Possible Score of 300reps

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