Gymnastics 4.10.18

CrossFit Sanitas – Gymnastics

Warm-up

1 min bike or row then 3 rds of:

10 scap pushups

10 external rotations

6 A-T-Y-T

Core Prep/Activation

4 x :30 sec flutter kicks, :30 sec rest

4 x :30 sec side plank hip taps, :30 sec rest

Strength

False Grip Ring Rows

EMOM x 5 min: 5 reps

Toenail Transitions

8 x :10 sec work, :20 sec rest

Workout Of the Day

Accumulate 10 reps of 1 strict dip (high rings) + 1 strict MU negative

*This should take about 10-12 minutes. Make sure to give yourself enough rest between reps so that you can make them quality reps.

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