Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Hollow Holds


High Bar Back Squat: 1X8@80%, 2X5@85%, 1X3@90%­ quick up and down with no pause every set, rest 90 sec.


Alternating Each Minute on the Minute for 10 Minutes:

Max Effort Wall Balls 20/14#
Max Effort Chest to Bar Pull Ups

*Notes: The aim is for a consistent score across all rounds. These DO NOT need to be unbroken sets. It is recommended for the wall balls work for 20 seconds, rest 10, work for another 20 seconds and rest the final 10 of the minute.

The Importance of Respecting the CrossFit Process – Mike Tromello