Comanche CrossFit – CrossFit
Warm-up (No Measure)
EMOM 10 Minute
Odd Max Reps Push Ups
Even Max Reps Pull Ups
If you are new to Pull Ups you will be practice kipping progressions on the even minutes
Strength
Overhead Squats
Find a heavy single
5 Second Pause Squat in the bottom of the squat. Work on the bottom positions. Start light and work up slow.
Metcon (Time)
For Time:
200 Wall Ball Shots
Each time you drop the ball or stop complete 5 Handstand Push Ups