PRIMUS CrossFit Orlando

Gymnastics/Endurance

Gymnastics
Group Warmup
Practice for 10:00:
Frogstands, Handstands, Handstand Walks and Ring Handstands

GWOD:
21-15-9 of:
Handstand Pushups
Box Jumps (30″M/24″F)
Knees to Elbows

Endurance
Complete 1 of the following:
1) Run 5x800m
Rest 2:00 between runs
Keep splits between :03 and :05
2) Row 5x1000m
Rest 2:00 between rows
Keep splits between :03 and :05
3) Ruck 5x800m with your Ruck, Your Vest or our Sandbag
Rest 2:00 between rucks
Keep a fast pace on ruck

Snatch Ladder from Regionals

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