FCCF Workout for Thursday 9.10.2015

First City CrossFit – CrossFit

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Gymnastics

Gymnastics Skill Session

3 RNFT

:30 L-Sit/Hollow Body/Plank

Immediatley into

Max Effort TTB/KTE/V-Ups

rest 60 seconds

10 Shoulder Taps/45 sec HS Hold

*The different movements are scaling options.

Metcon (Time)

10 RFT

5 HSPU

10 alt Pistols

100m Sprint

A – Pike or Box/alt Jumping Lunges

RX –

C – Deficit HSPU 8″/4″