Tuesday 5/12/2017


CrossFit SPEED – Gymnastics

Warm-up

4min AMRAP

6 toes to rings

100m run

10m hollow arch rolls

Core

3 Rounds

20 sec weighted Hollow hold 10/5kg

30 Hollow russian twists

20sec Box L hold

Skills

Low Ring work

3 Rounds of

4 turn outs

4 Ring push ups

4 Ring push ups maintaining turn out

4 Low ring arm extension (2each side)

4 T outs

4 Y outs

Gymnastics

2 x

30 sec false grip holds ( 1 @ top 1 @ bottom)

2 x

6 False grip Ring rows

2 x

30 sec support hold

2 x

4 negative ring dips (4sec lower)

Extras

3 min Standing straddle

6min full saddle

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