CrossFit Sanitas – Gymnastics
Skill
Low Ring Banded Muscle Up Drills
Warm-up
Upper Body + Hamstring Foam Roll
2x
Compression Walks
Crab Walks
Inchworms
Side Plank Walks
Core Prep/Activation
5 Rounds:
5 Hollow Lifts
5 Hollow Rocks
4-8 Bent Knee Frog Push Ups
4-8 Straight Leg Frog Push Ups
Circuit
3 Low Ring Muscle Ups
3-5 T2B with Negative (5-10s)
3 Dip Negatives (5s each)
Daily Cash Out:
Superset, 3 Sets
Max Shoulder Taps in Inversion of Choice
Max Grip Hold, athlete chooses object (KB, plate, bar, etc.)