Skill Day

Announcements

Ladies Barbell This Friday 6:30pm

NO 6:30pm Class Gentleman. Ladies only.

Sundown CrossFit – CrossFit

Warm-up

(No Measure)

400m Run

Clean & Jerk drills

EMOM

12min

Metcon (12 Rounds for weight)

1 Power Clean + 1 Front Squat+ 1 Push Jerk + 1 Spilt Jerk
Starting at 50% of Push Jerk

Gymnastics

Spend 15 minutes rotating through stations:

Station 1: Rolling Mat

Practice forward roll/HS hold to roll out/HSW to roll out.

Station 2: Rings

Practice bottom position ring swings/butterfly ring dips/strict ring dips/ring support holds.

Station 3:

Pull Up Bar

Practice bar muscle up/butterfly C2B/forward and backward roll overs/L-Pull ups

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