CFT 01212020

Gymnastics Warm up:
2 rounds:
25 ft seal walk
10 toes to bar (Open up on the arch) (Stay tight)

2 rounds:
Jumping ring muscle up + 2 dips x 3

Kipping ball throw x 5
*Put 4 ball wall ball in between feet, kip, and try to throw it as far as possible with
feet. Go up in weight if it goes too far.

2 rounds:
Break a brick wall with your head drills x 5

Gymnastics:
5 rounds:
10 cal row
15 burpees over bar
then...
1.1.1.1.1 Muscle up

*Rest as needed after each round
*Rest the least amount as possible between reps.

Crossfit:
8 min AMRAP:
3 HSPU
3 Sandbag over shoulder (150lbs)
6 HSPU
3 Sandbag over shoulder
9 HSPU
3 Sandbag over shoulder
*Continue this pattern for 8 min


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