WOD | Tuesday 12/12/17 | CrossFit 791
Tuesday 12/12/17
Take 15 minutes and practice gymnastics skills of your choice - muscle-ups, Kipping/butterfly pull ups, toes 2 bar, hollow rocks, pistols, HSPU, ring dips, double unders, etc.
Have each athlete choose three exercises and preform a skill set. For example:
Three sets, not for time of:
Muscle-ups x 3-5 reps
Handstand Walks x 5 meters
Pistols x 3-5 reps each leg
WOD
Tabata Mash-Up
Complete Eight Sets of 20 seconds of work, 10 seconds of rest for each of the following exercises:
Kettlebell Swings
Push-Ups
Box Jump-Overs
Prone Plank Hold
Complete all 8 sets of one exercise before moving on to the next.