C4 CrossFit – CrossFit


Gymnastics Skill practice

Every 3 minutes, for 18 minutes (2 sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstands or Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move )

Station 3 – 3 Minutes of Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)


Metcon (Time)

5 rounds for reps of:

1 minute of SDHP (75/55)

1 minute of push press (75/55)

1 minute of rowing for calories

Rest 1 minute