both CoreFit and CrossFit
A. 12- 15 minutes skill work- double unders encouraged. HSPU or strict pull-ups for those not coming tomorrow. Pistol practice for those that have doubt unders and HSPU down.
+
Every 6 minutes, for a total of 30 minutes (5 sets), complete the following for time:
Row 500 Meters, Airdyne Bike 30 calories, or Run 400 meters
25/20 Wall Ball Shots
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