Tuesday 12/12/2017


CrossFit SPEED – Gymnastics

Warm-up

2 x

300m Run

10 kip swings

5 rocks to squat

Core

EMOM 2 Rounds

1 – 20 Hollow rocks

2 – 20 Arch rocks

3 – 45sec L hold with scissors

4 – rest

Skills

Kipping work

– hollow catches

– arch catches

– grip adjustment

– Knee tucks

– leg raises

– straight leg TTB

– Pull up

Strength & Conditioning

3 x

max effort wide grip pull up (3,1,x,1) 45second rest between

3 x

max effort HSPUS (3,1,x,1) 45sec rest between

3 x

max effort ring rows (3,1,x,1) 45 sec rest between

Extras

2min couch stretch (each side)

3min jeferson curl

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….