Perpetual Motion CrossFit – CrossFit

Gymnastics

Metcon (No Measure)

SKILL WORK – 15 Minutes (pick 1 or 2 and get better!)

1. Rope Climb Skill Practice

-if you’re proficient with rope climbs, work on legless; if you’re proficient with legless, work on L-seated legless rope climbs.

2. Handstand Walk Practice

-use this time to accumulate time inverted and improve your ability to balance and/or move

3. Muscle-Up Skill Practice

-pick a progression to work on the aspect of your muscle-up that needs the most work

Metcon (No Measure)

SKILL WORK – 15 Minutes (pick 1 or 2 and get better!)

1. Rope Climb Skill Practice

-if you’re proficient with rope climbs, work on legless; if you’re proficient with legless, work on L-seated legless rope climbs.

2. Handstand Walk Practice

-use this time to accumulate time inverted and improve your ability to balance and/or move

3. Muscle-Up Skill Practice

-pick a progression to work on the aspect of your muscle-up that needs the most work

Metcon

Metcon (Time)

10 Power Snatches (135/95)

20 Handstand Push-ups

30 Pull-ups

400m Run

30 Pull-ups

20 Handstand Push-ups

10 Power Snatches (135/95)