Tuesday 02/01/2017


CrossFit SPEED – Gymnastics

Warm-up

3 x

12/9 cal

20m Single leg hops (1o each side)

20m Karaokes

Strength & Conditioning

1 Attempted max Effort Hollow hold

1 Attempted max Effort HS hold

3 x 80% Hollow hold efforts

3 x 80% HS hold efforts

Gymnastics

Tempo 3,1,x,1 (90sec rest between attempts)

2 x max push ups

2 x max Pike push ups

2 x max strict HS push ups

Workout

3 x

12 Kippinng toes to rings

6 Pistols

8 Burpee pull ups

300m run (75%)

Mobility

2 x

3min standing straddle

3min each side half frog @1min30 move to half fold

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