T2B Skill w/ Mateo


Covenant CrossFit – Skills

Warm-up

Warm-up (No Measure)

12 hollow rocks + 10 banded PVC lateral pull downs (tempo) + 8 small bar kips – 3x

Metcon

Metcon (No Measure)

RX

8 partner bar kips

8 K2E

8 strict T2B (partner stabilization)

3x

LEVEL 2

8 partner ring kips

8 K2C

8 strict hanging leg raises (partner stabilization)

3x

LEVEL 1

8 scapula pull ups

8 tuck ups

3x

Metcon (Time)

RX

WOD

In a team of 2 complete:

7 cal assault bike

7 T2B

7 push ups

5x – I go, you go; each person completes 5 RNDS each

LEVEL 2

WOD

In a team of 2 complete:

7 cal assault bike

7 T2W

7 abmat push ups

5x – I go, you go; each person completes 5 RNDS each

LEVEL 1

WOD

In a team of 2 complete:

7 cal assault bike

7 T2W

7 knee push ups

5x – I go, you go; each person completes 5 RNDS each