1/3/22

by CrossFit Miles City

Choose 1 of 2 paths: Gymnastics or Engine

Gymnastics:

In a 10 min window – accumulate at least 3 sets:

  • Max Strict Toes to Bar + Max Kipping Toes to Bar

or

Engine

Every 2 min for 5 sets:

  • 10 sec Sprint on Machine

Conditioning:

4 sets – 30 sec ON/OFF @ sustainable pace:

  • Machine
  • Kettlebell Swings or Muscle Ups/Burpee Pull ups
  • Box Jump Step Down or Step ups

rest 3 min

4 sets – 30 sec ON/OFF @ sustainable pace:

  • Machine
  • Shuttle Run or Wall Walk
  • Jump Rope

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