North Jax CrossFit – CrossFit
Metcon (No Measure)
EMOM X 12
Min 1 : 10/8 Cal Assault Bike
Min 2 : 15/12 Cal Row
Min 3 : 3 hand release pushups, 6 abmats, 10 air squats
practice pacing on assaultbike, rower and bodyweight movements
Goat Work (30 minutes to practice)
Find a weakness…..and attack!
work on weaknesses today, gymnastics kip, handstand position, barbell movement, double under practice, etc etc, mechanics focus over intensity.