Bombers Crossfit - CrossFit
Skill
Metcon (No Measure)
10 Min EMOM
Odd Min: 4 Strict chest to ring pullups
Even Min: 1 Strict MU / 3 Strict Ring Dip
Focus is on quality reps and controlled movement
Scaling options:
Pullups - use kneeling on the ground or feet on a box with rings or a bar
MU and Dips - use kneeling on the ground to rings or use boxes
Metcon
Metcon (AMRAP - Reps)
Tabata
Push Up
Sit Up
Squat
Switch movements every round. EXAMPLE: 20 sec of Push Up, rest 10 sec, 20 sec of Sit up, rest 10 sec, 20 sec of Squat, rest 10 sec... repeat 8 times.
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