GYMNASTICS CROSSFIT

WARM UP

3x , Not for Time:

200m

6 Plank Scap Retractions

5 Walkouts

4 Spiderman + Reach (each side)

3 Russian Baby Makers

1 Round of Barbell Warmup: (empty barbell)

5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

In a 10 minute clock:

Practice chest to bar & HSPU

then..

6x4 Overhead squat

“HOT STUFF”

5 RFT:

10 Chest To Bar

10 overhead squat

2-4-6-8-10

HSPU