GYMNASTIC FOCUS: for QUALITY
5 ROUNDS:
10 Narrow Push Ups
10 Strict Dips
10 Hollow Rocks
TEAM WOD: for TIME
Swim WOD – warm up at Box
Single Sport Endurance Workout (crossfitendurance.com)
Choose ONE of the following sports
Swim (SUN): 1600m TT
Bike (SUN): 25M TT
Run (SUN): 10M TT
Row (SUN): 12k TT
Ruck (SUN): 12M TT
Multi-Sport Endurance Workout
Perform each workout on the day listed
Swim (SAT or LI): 1600m TT
Bike (SUN): 25M @ 85%
Run (OFF): OFF
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