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Week 1 Day 1

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Downstate CrossFit – CrossFit

Push Press (4×7)

Same Weight All Sets

12 Min to Complete

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200M Run

3 Wall Walks

10 C2B

10 OHS 95/65

Gymnastics

A. SKILL: Ring Stability, Dips + Skin the Cats

B. CORE: Ring Core

C. METCON: 3 rounds for time-

– Row 300/250m

– 25 Jumping Kettlebell Air Squats

– 15 HR Pushups

– 5 Wall Walks