CrossFit Factory Square – CrossFit

Gymnastics

Weighted Pull-ups (pick a weight or go each set 3 x 5)

Weighted Pull-ups (pick a weight or go each set 3 x 3)

Weighted Pull-ups (pick a weight or go each set 3 x 1)

modifications:

a. work on negatives or holds plus negative

b. ring rows or ring rows with feet elevated

Metcon

Metcon (Time)

20-18-16-14-12

Row For Calories

Box Jump Overs

Abmat sit ups *double the reps 40-36-32-28-24*
Modifications:

a. keep the ab mat sit up rep scheme the same as previous movements

b. 16-14-12-9 calorie row and double those numbers for the abmsu

Accessory work:

Practice gymnastic skills examples – bar or ring mups or transitions of these hand stand push-ups etc.