Tuesday 8/19

A. Take 10-12 minutes to practice three skills from the three categories below:
#1 Kettlebell Skills – Russian Swings, American Swings, Alternating Single Arm Swings, Single Arm Cleans, Double Cleans, Clean and Press, SingleArm Snatch, Turkish Get-Up, etc.
#2 Gymnastics Skills – Pull-Ups (all varieties), Muscle-Ups, Pistols, Hollow Rocks, Handstand Push-Ups, Ring Dips, Back Levers, Front Levers, Skin the Cat, etc.
#3 CrossFit Skills – Box Jumps (and Jump Overs), Double Unders, Wall Ball Shots (20/14lb to 10/9ft), GHD Sit-Ups, anything with a “Burpee” in front of it :), etc.

B. Helen x 2
Three rounds for time of:
400 Meter run
21 Kettlebell Swings (24/16kg)
12 Pull-Ups

then, when the clock hits 15 minutes,
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups