Warmup

500 m Run or Row
Paso de Oso + 15 Sit Up x 2 sets
Paso Cangrejo (Estirando arriba) + 10 Air Squat Jump x 2 sets
Paso de carretilla + 10 Push Up sujetando los pies el compi x 1 set cada uno

Gymnastics (Skin the cat)

A-SKILL: Practice 10` Skin The Cat

Metcon (Tiempo)

B- WOD: For Time
200m Run
40 Hand-Release Push-Ups
40 Box Jumps (60/50 cm.)
40 Ground to Overhead w/ Plate (20/10 k.)https://youtu.be/ZxTl6wkOLZQ
200m Run
30 Hand-Release Push-Ups
30 Box Jumps
30 Ground to Overhead w/ Plate
200m Run
20 Hand-Release Push-Ups
20 Box Jumps
20 Ground to Overhead w/ Plate
200m Run
10 Hand-Release Push-Ups
10 Box Jumps
10 Ground to Overhead w/ Plate
TIME CAP: 20´

ABDOMEN

– ABDOMEN:Tabata de Rodillas al Pecho colgado en anillas o barra