Thursday (Speed/ Go!)

Gymnastic Progression Warm up

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

Body and hand positioning in double under

WOD

3 rounds for time:

50 double unders

20 TTB

*7 minute time cap

GoFit

The CrossFit Warm up

3 rounds of 15 reps of:  
Samson Stretch (15-30 seconds)
OHS
Sit ups  
Back ext
Pull ups  
Dips

Skill

Movement standards

WOD

5x

30:30

-Jump rope

-GHD sit ups

-Jump rope

-GHD back ext