06/02/2018


CrossFit SPEED – Gymnastics

Movement Prep

3 x

12/9 calories

10m duck walk

10 hollow rocks

10 arch rocks

Skills

Pike hold

pike walk 360*

Wall climbers

HS holds

HS plate drill

Gymnastics

3 Rounds

10 Ring push ups

20m bear crawl

4 strict pull ups (wide grip)

15cal AAB

5M HS walk

*90second rest

Mobility

1min jeferson curl

2min standing straddle (but to wall)

3min Frog

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