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GYMNASTICS CROSSFIT

WU

AMRAP 6 :

5 kip swings

5 push-upsets

10 jumping jacks

10 kipping knee raises or lying toes-to-bars

10 Lunges


SKILLS

spend 10’ to learn :

- Kipping pull ups

- Toes to bar

PRE-Workout:

EMOM 10 :

40m single-arm DB overhead carry #20/15

Change Arm every Round


CONDITIONING

“FIRE FLOOR“

For Time

50 Toes to Bar / 100 Knees to Elbow

everytime feet touch the floor

1 Wall Walk

add +1 each time you return to Wall Walk

* Score: time


ABS (optional)

4x :

30” Hollow Rock Hold

5 V-Ups

10 Hollow Rocks

*Rest 1’ between each round or partner up and do Round for Round.

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