When you turn 4 Tea Parties are a necessity. Happy Birthday Luke!

When you turn 4 Tea Parties are a necessity. Happy Birthday Luke!

Endurance

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 40 minutes of:
Row 500 meters
100 Double-Unders

CrossFit

Gymnastics
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time
Metcon (AMRAP – Reps)
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (115/75 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets, and complete a total of five sets.

BootFit

Metcon (Time)
It Teams of 2 Complete:
800m Med Ball Run
100 Medball Squats
100 Wallballs Shots
100 Med Ball Sit-ups
100 Russian Twists
800m Med Ball Run

One partner works while the other partner rests. Split the reps evenly.