Tuesday 16/01/2018


CrossFit SPEED – Gymnastics

Warm-up

3 x

20 sec frog hold

10 leg swings (each side)

20sec reverse bridge

Strength & Conditioning

EMOM 3 Rounds

1 – 1 sled pull

2 – 12 Leg lifts over DB

3 – 3-6 ring pull ups

4 – 30sec arch hold

Skills

Rock to feet

hollow to pistol

Hip to bar

Handstand kick ups from box

Mobility

2min standing straddle

2min Full saddle

1min Double pigeon fold (each side)

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