Gymnastics

CrossFit Sanitas – Gymnastics

Warm-up

Banded Shoulder Circuit x2

– Field Goals

– Hand Taps

– External Rotation

– Row

– Lat Pull

Splits

– 4 Alt Candlestick to Pike/Straddle

– 5 Needle Kicks

– 1/2 Split Regiment

Skill

Handstand Walking (12-15min)

– Split Kick Series

– Spotting: into band or wall or with a partner

Circuit

3x

:10-:15 Banded Tuck Lever

10 Box HSPU

4-6 Archer Pull Ups

Core Conditioning

4 sets for quality

10 Landmine Twists

15 GHD sit ups

20 Hip Extensions

:30 Chin over bar hold

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