CrossFit Toledo – CrossFit
Gymnastics
EMOM x 15
Choose 1, 2, or 3 movements/skills and pick a challenging rep scheme.
HSPU | T2B | Hand walking | MU | Kip Swings | Rope climbs | DU |
ring push-ups | jumping MU | roundoff back handspring double back layout with a full twist
Talk to your coach for suggestions or guidance.
WOD
Option A: partner up, one athlete working at a time
Option B: work alone for the first 30 seconds of each minute, resting for the final 30. Cut the repetitions in half (50-40-30-20-10).
TIME CAP 15
Metcon (Time)
“SPARTANS”
100 AKBS 53/35
80 Wallball shots 20/14
60 Pull ups
40 Push-up plus side plank
20 KB snatch 53/35
300 double unders (2:1)
RX+ sub dumbbell push-ups 30/20 for push-ups plus side plank or sub C2B for pull ups
