CROSSFIT

GYMNASTICS

WARM UP

3 Sets

:45 Row

:30 High Plank

10 Walking Lunges

then

Banded Lat Stretch

Banded Handcuff

Rig Assisted Pistol Warm Up

GYMNASTICS SKILLS

Gymnastics 4x @ easy pace

4-10 Strict Ring Dips

12 Pistol Squats

:60 rest

METCON

6 rounds: (cap25)

12 Pull-ups

12 Dual DB Lunge (Front Rack)

12 Alt. DB Clean and Jerk

15/12 cal row

:60 rest b/t