CFT 02112020

Gymnastics Warm up:
3 rounds;
50ft seal walk
3 max handstand holds (No wall)
:20 L-sit

3 rounds:
5 jumping bar muscle ups
5 jumping kips

Gymnastics:
Bar muscle up warm up and ring muscle up warm up.

Crossfit:
4 rounds:
5 min row (Increase pace each min)
Rest 3 min
During rest perform:
3 Bar muscle ups
3 Strict HSPU
3 Push ups
3 Ring muscle ups



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