CrossFit Firebase Orlando

Gymnastic or Endurance

Gymnastic
1) Practice for 10:00:
Tripod Tuck to Headstand

2) For Quality:
10 Rope Climbs

3) WOD:
100 Double Unders
50 Planche Pushups
25 Hollow Rocks

For Time.

Run or Row
200m
Rest :30
400m
Rest 1:00
800m
Rest 2:00
1000m
Rest 3:00
1000m
Rest 2:00
800m
Rest 1:00
400m
Rest :30
200m

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