Crossfit Restoration, True.focus – CrossFit
Weightlifting
Shoulder Press (3,3,3,3,3)
spend 3 seconds lowering each rep, then touch and go to the next rep
Gymnastics
Pull-ups (3,3,3,3,3)
Spend UP TO 5 seconds lowering yourself down from each each
*ring rows may also be used but perform 5 reps
Metcon
Metcon (Time)
For time
25KB swings 53/35
One burpee lateral Rat race*
25 KB swings
One burpee Lateral Rat Race
25 KB swings
One burpee lateral rat race
25 KB swings