(Mobility/Other Skill/Medium Metcon)
GetFITters are in for classes today! The new movements they are learning today are the two in the workout. There may also be some CrossFitters that haven't done the punch and crunch or the bottom's up kb press, so those will be fun to teach.
KB Punch and Crunch (:58 to 2:28 of this video is needed for today's movement) and then back to the ground.
2 Rounds of...
5 KB Punch and Crunch - R
5 KB Punch and Crunch - L
Med Ball Partner Relay...
Squat to MB / Walking Lunges
MB Push Press / Boot Scrapers
Wall Balls / 2X Forward/Backward Bear Crawls
MB Push-Ups / Burpee Broad Jumps
Bottoms Up KB Press
4 Rounds of 10 (5 each side)
Begin at 40 Box Jumps
Work to 40 Pistols