Sport or Performance- Gymnastic Skill + Long Aerobic
720 Athletics – Sport or Performance
Warm-up (No Measure)
1min Row or Bike
Bear Crawl length of rig, forward down and reverse back
Gymnastics
7min EMOM:
5-10sec HS hold + 2-3 x 3sec eccentric w/ 2sec hold in kip
Adv: 3-5 x 3sec eccentric w/ kipping HSPU
Metcon (No Measure)
Max Cal Row 30sec on/off x 8
*rest 1min b/t stations
Max reps Rotational Med ball Slams 30sec on/off x 8
*rest 1min b/t stations
Max Cal Bike 30sec on/off x 8
Performance
A. 4 Rounds:
10 Renegade Rows
10 Strict Press @30X2
20 Goblet Box Step ups
*9min CAP
B. Max Cal Row 30sec on/off x 8
*rest 1min b/t stations
Max reps Rotational Med ball Slams 30sec on/off x 8
*rest 1min b/t stations
Max Cal Bike 30sec on/off x 8