23/01/2018


CrossFit SPEED – Gymnastics

Warm-up

3 x

12/9 cal

6 arch rocks

20 sick hollow hang

4 wall angels

Skills

– Floor Transitions

– Box transitions

– Ring Transitions

Strength & Conditioning

3 x

8-12 Close grip push ups

15-30 Hollow rocks

6-12 False grip ring rows

Metcon

5min AMRAP

20 D/US

4 rock to pistols

6 floor transition push ups

2min rest

5min AMRAP

100M run

max effort support hold (from box)

Extras

5Min squat hold (@ bottom)

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….