Skill Day

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

400m

Shoulder Mobility

Gymnastics

EMOM 12

Min 1: 5 Candlestick rolls

Min 2: 5 Strict Toe to Bar

Min 3: 3 Tripod Leglifts to Headstand

Metcon

Metcon (Time)

5 Rounds

20 Walking Lunges (alternating)

200m Sprint

10 Ring Dips

15 Hand Release Push Ups

Rest 1:30 between rounds (keep track of your own work/rest)

*Score is Total Working Time

*Each Round is a sprint

Extra Credit

12min

Min 1: 1″ off the ground push-up hold for 30sec

Min 2: 10 handstand on wall shoulder taps

Min 3: 15 v-ups from hollow position

Min 4: rest

%d bloggers like this: