July 15, 2019

CROSSFIT
Conditioning
Metcon (Weight)
Every :30 X 10 Minutes
(0-:30) 2 strict press
(:30-1) 40′ Seal Walk with 2.5# or 5#
Grunt Work (Time)
5 Rounds for Time:
20 Slam Balls
10 Burpee Box Jumps
5 Wall Walks

SWEAT
Gymnastics
After the warmup, spend 10-15 minutes working on being inverted. Possible skills to practice include wall walks, wall handstands, free handstands, Box walks or box pushups.
Metcon
Metcon (AMRAP – Reps)
Upside Down Monday

14 Min AMRAP:
2 wall walks
20 Jumping Air Squats
40 Sit Ups