top of page

GYMNASTICS CROSSFIT

WARM UP

GAME

Dance Stop


SKILLS

A) 10′ Practice on Handstand Push Up

B) EMOM 10

10m SA DB overhead walking Lunges 15/12.5

Change Arm every Round


CONDITIONING

“BLACKJACK”

For Time:

20 Push-Ups, 1 Sit-Ups

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Ups

…continue this pattern until…

2 Push-Ups, 19 Sit-Ups

1 Push-Ups, 20 Sit-Ups

Each round consists of 21 reps (aka: “blackjack”) for a total of 441 reps in the workout.

*Score: time

49 views0 comments

Recent Posts

See All

Comments


bottom of page