CrossFit Pinnacle Ocala – CrossFit
Gymnastics (10 minutes)
Practice any bodyweight skills.
Rope climbs, HSPU, Pull-Ups, Dips, Pistols, Handstand Walks, etc.
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
5 single arm KB push presses / arm
10 KB swings
15 air squats
200 m run
Teams of 2, partners alternate whole rounds. This is not a “heavy” KB workout. It should be a solid sprint throughout to maximize a hefty amount of rounds. It is recommended to use 1 KB for both push presses and swings.
2018 10 19