Bombers Crossfit - CrossFit
Gymnastics
10 Min EMOM
1: 3 - 5 Strict Pull Ups
2: 30 - 45 Sec Freestanding Handstand Hold
Pull Up progression -- Using a lower Bar or Box keep toes on the ground to assist --> 1 or 2 Spotters to assist --> Strict Pull Up
Handstand progression -- Tripod --> Headstand --> Spotted Handstand, freestanding --> Handstand
Metcon
Metcon (Time)
5 Rounds for Time:
200M Run
12 Pull Up
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