Gymnastics

CrossFit Sanitas – Gymnastics

Warm-up

8min of:

6 Archer Rows

6 Ring Row w/Transition

10 DB Mark Curls

10 DB 90/90 Presses

20 DB Russian Twist

Skill

Ring Muscle Up

– Low Ring Box Elevated

– High Ring Swings

– Partner Spotted MU(Low & High)

Workout Of the Day

5 Rounds for Time:

3 “Muscle Ups”

10 Alt. DB Snatches

15/12 Cal Bike

Core Conditioning

4 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tucks

:10 Hollow Hold

Rest :60

Cash Out

Double Lacrosse Ball in Lats (1min per side)

Couch Stretch (2 min per side)

Dead hang 1min

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