CrossFit

Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Strict Toes to Bar

Strength
High Bar Back Squat: 4X3@90% – quick up and down with no pause every set, rest 90 sec.

Conditioning

For time:

50 Double Unders
10 Handstand Push Ups
10 Hang Power Cleans 70Kg/45Kg
50 Double Unders
20 Handstand Push Ups
10 Hang Power Cleans
50 Double Unders
30 Handstand Push Ups
10 Hang Power Cleans


photo (45)

Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Strict Toes to Bar

Strength
High Bar Back Squat: 4X3 (+2.5Kg from last time)

Conditioning

For time:

50 Single Unders
10 Dumbbell Push Presses
10 Kettlebell Swings (heavy)
50 Single Unders
20 Dumbbell Push Presses
10 Kettlebell Swings (heavy)
50 Single Unders
30 Dumbbell Push Presses
10 Kettlebell Swings (heavy)

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