1. Warm up
2. Skill
Kipping
3. Strength
Pull up negatives 5x3
or
Max weighted single pull up
4. WOD
Endurance
‘Kelly’
5RFT
400m Run
30 Box Jumps (24/21)
30 Wall Balls (20/14)
CrossFit
4RFT
5 x Box Jumps (24/21)
30 Secs Max reps push Press (40/25)
500m Row
Score is the total time taken plus the total push press reps
5. Recovery- Calf Stretch