Gymnastics

CrossFit Sanitas – Gymnastics

Warm-up

2-3x

:15 Scap Pull Ups

:30 Active Hang

6-8 I’s on Rings

6-8 Y’s on Rings

10 Hollow Rocks

10 Arch Rocks

Skill

Bar Muscle Up

– Review Normal Kips

Then,

– Low Bar + Box Drill

– Jumping MU

– Arch + L-sit Drills

Links for those that can’t make 7:30am!

https://www.youtube.com/watch?v=ObtovY6AQso

https://www.youtube.com/watch?v=mMZMk7S2oTw

https://www.youtube.com/watch?v=p7q0UhxPdLY&t=157s

Workout Of the Day

15min AMRAP

3-5 Bar Muscle Ups

5-10 Kipping T2B

10 D Ball Cleans (100/80)

200m Run

Cash Out

100 V-Sit Flutter Kick

*Every Break = max dead hang on bar

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