Gymnastics

CrossFit Sanitas – Gymnastics

Warm-up

8min Chill Paced AMRAP

Use skinny orange bands*

10 Banded External Rotations

20 Banded Face Pulls

20 Banded Tricep Extensions

3 Jumping Negative Pull Ups

:20 Hanging L-Sit

Circuit

3x

3 Position Australian Pull Ups

(4 Reps of each w/10s hold on last rep in each position)

4 Front Lever Raises

5 Arch Segments ea

Circuit

3x

10 Pike Compressions

10 Straddle Compressions

20m Seal Drag

Core Conditioning

3 sets:

10 BB Roll Outs

10 BB Leg Raises

10 BB Windshield Wipers

:60 Plank

:60 Rest Between Rounds

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