Bombers Crossfit - CrossFit
Skill
Metcon (No Measure)
Hip extension Technique work
3x10-15
Back Extension Technique work
3x6-10
*These are not for speed, instead think for quality and body awareness
Gymnastics
Metcon (AMRAP - Reps)
10 Min to complete AMRAP of HSPU - rep scheme (1,2,3,4,5....)
* Sets must be unbroken
** you decide if you want to do (strict, kipping, deficit, or pike)
***take rest as needed in order to complete each set unbroken
No Comments