Gymnastics

CrossFit Sanitas – Gymnastics

Warm-up

Overhead Wall Stretch

Wrist Prep

Then,

2x

3 Wall Walks

10 Banded Field Goals + 10 Banded Overhead Presses

10 Knuckle Drags

10 Jump Squats

5 Partner Hamstring Curls

Core Prep/Activation

3x

PVC (w/5lb)

:20 Hollow Hold

10 Hollow Rocks

10 V-ups

3x

Unweighted PVC

:20 Arch Hold

10 Arch Rocks

10 Arch Ext

Skill

Strict HSPU

– Box

– Seated Press

– Negatives

Circuit

3x

5 Breath HSH

3 Neg HSPU

10 Upright Rows

Cash Out

70/50 Push Ups

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