CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice each minute
* skills are athletes choice. Recommendations include: muscle-ups, HSPU, handstand walks, and ring dips
 

For time:
50 Calorie Row
50 Medball Cleans (20, 14)
50 Box Jumps w. step down (24, 20)
50 Ground to Overhead with a plate (45, 25)
50 Walking OH Lunges (45, 25)
50 Calorie Row

L2: (14, 10) (20, 15) (25, 15)
L1: (10, 8) (20, 15 Alt. BW Step-ups) (15, 10)
25:00 Cap
*Alternate Options
45/40 Calorie Bike

EXTRA CREDIT
Banded Scapular Work OR Crossover Symmetry protocol
 
Rowing fundamentals meets at 6:30pm!