Skill Day

Sundown CrossFit – CrossFit

Warm-up

Running Ladder Skill (No Measure)

4 attempts at best time of:

5-10-5 Pro Agility Shuttle

Agility Ladder Drills

4-6 Sets of each:

1. 1 foot in and out

2. Lateral 2 feet (alternate sides)

3. Lateral 2 feet in and out

Gymnastics

5 Arch Hollow + 5 Pull-ups + 5 C2B + 5 Bar MU

3rds for quality: without coming off the bar.

20 Total Reps.

Metcon (AMRAP – Rounds and Reps)

Every 3:00 min for 8 Rounds

200m Run

5 Burpee Toe to Bar

20 DU

Rest remainder of 3min interval

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