CrossFit

Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Wall Walks

Strength
High Bar Back Squat:1X8@85%, 1X5@90%, 2X2@95%­ quick up and down with no pause every set – rest 2:00

Conditioning
9 Minute Ladder:
3 Target Burpees
3 Toes to Bar
6 Target Burpees
6 Toes to Bar
9 Target Burpees
9 Toes to Bar
12/12
15/15…


Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Wall Walks

Strength
High Bar Back Squat:
1X8 (+2.5Kg from last time)
1X5 (+2.5Kg from last time)
2X2 (+2.5Kg from last time)­
rest 2:00

Conditioning
9 Minute Ladder:
3 Target Burpees
3 Abmat Sit Ups
6 Target Burpees
6 Abmat Sit Ups
9 Target Burpees
9 Abmat Sit Ups
12/12
15/15…

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