Tuesday 09/01/2018


CrossFit SPEED – Gymnastics

Warm-up

3 x

100m run

max effort frog hold

5 Wall angels

5 monkey pull ups

Strength & Conditioning

3 x

20 sec L hold

20 sec support hold

20m Plate bear crawl

Gymnastics

3 Rounds

4 hips to rings

20 double unders

8 Toes to bar

2min Run 75%

2min rest

Extras

2min half saddle either side

1min full saddle

2min thoracic mobility drill (with foam roller)

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