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CrossFit WOD, May 27, 2018

CrossFit WOD, May 27, 2018

180527

Warm-up
Run
Stretch
Metcon
Gymnastics Skill Work:
3 rounds not for time – adjust reps within rep range given based on your skill/strength level and rest as needed

20-40 Handstand Weight Shifts

5-15 Bar tuck pull to invert

5-15 Swinging ring pull ups

Skill complex Bar:
Butterfly progression drill 1: Arch hollow -> lever pull -> pull down, pull in -> pull in with arch (butterfly pull up)

EMOM x 16 minutes
Even: 4-8 slow strict pull ups
Odd: 4-8 slow push ups
* try for about 4 sec per rep