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GYMNASTICS CROSSFIT

WARM UP

Set 1

AMRAP 3′:

100m

5 Single Arm Ring Rows / Arm

10 Weighted V-ups

Rest 1:00

Set 2

AMRAP 3′:

100m Run

10 Scap Retraction

10 Weighted V-ups

Rest 1:00

Set 3

AMRAP 3′:

100m

5-10 Pull Ups

10 Weighted V-ups

Rest 1:00


SKILLS

EMOM 9

Min 1- :50 sec Plank Hold

Min 2- 60m KB Front Rack Carry

Min 3- 60m DB Waiter Carry + Farmer Carry


WOD

“GLUE”

6 min Dead Hang

Every time you drop off, complete

400m

30 Push Ups


Optional Finisher (ABS)

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

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