Tadhana CrossFit – CrossFit

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Gymnastics

Pull Ups

Beginners:

Work on kipping/butterfly pull ups

Intermediate/Advanced:

Every 2 mins for 5 sets

5 Strict Pull Ups

5 Kipping Pull Ups

5 Butterfly Pull Ups

Metcon

Metcon (Weight)

EMOM x 14

Odd Mins: 10 S2OH (135/95lbs)

Even Mins: 30 second push up plank hold

Accessory

Metcon (No Measure)

3 Rounds

10 Hanging Windmills

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