CrossFit Firebase Orlando

2 Pills

Black Pill/ Gymnastic
1) 10:00 Group Rollout

2)15:00-20:00 Gymnastic Skill work on:
Handstand Practice
Pull to Inverted Hang
L-Sit Holds

3) WOD
5 Rounds of:
10 Right Arm Russian Kettlebell Swings
10 Left Arm Russian Kettlebell Swings
10 American Kettlebell Swings
10 Single Arm Kettlebell Snatch and Squat (Alternating Arms)
10 KettlebellĀ  Situps (5 Right Arm/5 Left Arm)*

For Time.

Red Pill/ Endurance
Row or Run, Pick One

Row:
Warm Up- Row 500m + General Warmup

5 x 3 Minutes Hard Row, 3 Minutes Light Row
Hard= 85% or more of max effort
Light+ 50% of max effort, Recovery Pace

Run:
Warm Up- Run 400m + General Warmup

4 x 200m Sprints, Rest 1:1
4x400m, Rest 1:00 between runs
Rest 4:00
Run Loop for time.

Mega:
Run 5000m, then Row 5000m

For Time.

*Kettlebell in Turkish Getup position.

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