CROSSFIT

Core

EMOM 6:

20m Plate Drags

30s Handstand Hold

20 Band Lat Pull Arounds

Gymnastics

Ring Muscle Up Practice

EMOM 10:

5-8 Baby Muscle Ups

OR

1-3 Ring Muscle Ups

WOD

“Open 15.3”

AMRAP 14:

7 Ring Muscle Ups

50 Wall Balls

100 Double Unders

BFIT

Core

EMOM 6:

20m Plate Drags

30s Handstand Hold

20 Band Lat Pull Arounds

Gymnastics

EMOM 10:

8-10 Banded Pull Ups or Ring Rows

WOD

“Open 15.3”

AMRAP 14:

10 Ring Rows

50 Wall Balls

100 Double Unders

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