SKILL

CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice

METCON

For time:
50 Calorie Row
50 Medball Cleans (20, 14)
50 Box Jumps w. step down (24, 20)
50 Ground to Overhead with a plate (45, 25)
50 Walking OH Lunges (45, 25)
50 Calorie Row/400 m run

25:00 Cap
*Alternate Options
45/40 Calorie Bike or 400m run

EXTRA CREDIT

Banded Scapular Work OR Crossover Symmetry protocol