CrossFit

Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Handstand Push Ups

Strength
5X2 Tempo High Bar Back Squat @ 75% – rest 120 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

3 x 400m Run, rest 2 minutes between efforts. Aim to have the last run the fastest.


Paused Squats For The Win!

Paused Squats For The Win!

Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Strict Toes to Bar
Wall Walks

5X2 Tempo High Bar Back Squat – rest 120 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

3 x 400m Run, rest 2 minutes between efforts. Aim to have the last run the fastest.