STRENGTH

E.3.M x 5:

10-15 heavy front rack barbell hold( from rack )
30 sec weighted plank hold

add weight every set, rest at 1-1.5 min between sets.

SKILL

DU practice:

RX = 5 sets of 30 UNBROKEN DU as fast as possible

INTERMIDIATE= 5 sets of MAX UNBROKEN DU

BEGINNERS= learn and practice the DU

METCON

“ANNIE”
CROSSFIT "GIRL" BENCHMARK WOD

For Time(cap=12 min):
50-40-30-20-10
Double-Unders
AbMat Sit-Ups