CROSSFIT

GYMNASTICS

WARM UP

3 rounds:

10 single leg glute bridge

5 ring rows

5 band pull apart

STRENGTH

4 sets of:

10 banded ring dips or bench dips + Max banded chin ups

60″rest

WOD

EMOM 10:

Odd: 14/10 CAL

Even: 7-5 devil press

3’rest

EMOM 10:

Odd: 15 banded pull ups

Even: 8+8 DB hang clean and jerk