Coach Duane and Justin winning Resilience CrossFit Dynamic Duo partner competition!
Warm up and Mobility
Oly
1RM
Clean and Jerk
Or
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Box Jump Practice
– Rebounding
– Height
– Overs
“Skeleton”
10-9-8-7-6-5-4-3-2-1
Ring Dips
Box Jump Overs 24/20
2 x Squat Clean and Jerk @75% after each set. End on Clean and Jerk
*15 Minute Cap