Capstone WOD
Front Squats, Burpees, Pull-ups
21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Post total time.

Team Capstone WOD
Front Squats, Rests
Front Squat
2-2-2-2-2-2-2-2-2-2-2

Rest 60 seconds between sets.

Thrusters, Muscle-ups
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster,
Muscle-ups.

100 Pull-ups
100 Pull-ups For Time

Capstone CrossFit Gymnastics
Handstands, Bridge Kickovers, Partner Assisted Glute Ham Raises, Skin The Cats, Pike Stretches
3 rounds for time of:
5 Handstands (split)
5 Bridge Kickovers
15 Partner pushups
5 Skin The Cats
Rest 1min in Pike Stretch

Post total time.

Coach’s Notes
Basic Tumbling Week!

Skill of the day
Bridge Kickovers