CrossFit

Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

Skill

15 min to work to a max 3-Position Snatch (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ).

Conditioning

15 minute AMRAP of:

10 Wall Balls 20/14lbs
10 Target Burpees
10 Chest to Bar Pull-ups
20 Wall Balls 20/14lbs
10 Burpees
10 C2B Pull-ups
30 Wall Balls 20/14lbs
10 Burpees
10 C2B Pull-ups
40 Wall Ball…

*Add 10 Wall Balls after every completed round.


photo (37)

Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Plank Holds

Strength
A) Snatch Grip Romanian Deadlift 3 x 10
-Hip Flexor Stretch (30 Seconds)-
B) Snatch Grip Behind The Neck Press 3 x 8
-Kettlebell Crossover Stretch (30 Seconds)-

Conditioning
15 minute AMRAP of:

10 Wall Balls 20/14lbs
10 Burpees
5 Strict/Banded Pull Ups
20 Wall Balls 20/14lbs
10 Burpees
5 Strict/Banded Pull Ups
30 Wall Balls 20/14lbs
10 Burpees
5 Strict/Banded Pull Ups
40 Wall Ball…

It’s All Relative – Siobhan