CrossFit Firebase Orlando

Skills and Endurance

Gymnastic
Practice:
3 x 12 Reps of Snap to Hollow
3 x :20 Seconds of Hollow Hold
3 x 10 Reps of Candlestick to Lever
Kick Up to Handstand

WOD:
3 Rounds of:
5 Strict Handstand Pushups
10 Strict Toes to Bar
15 Kipping Pullups

For Quality.

Endurance
Run

6 x 200m, rest 2:1

rest 4:00

4 x 400m, rest1:1

Rest 4:00

Hollow Rocks 10 x 10 for Quality

 

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