Gymnastics

CrossFit Sanitas – Gymnastics

Warm-up

Foam roll – IT band, hamstrings, adductors, lats

Then,

2x

Plate Series (8 reps each):

– External Rotations

– A’s

– 90/90 + Press and Lower

– Scaption

– Mark Curl

Band Series:

– 15 Lat Pull Downs

– 20 Face Pulls

– 10 Chops

– :30 Hollow Hold

Skill

Toes to bar

Bar Muscle Up

Circuit

3x

5-10 Kipping Toes to Bar

1-2 Bar Muscle Ups

3 Dragon Flags

Cash Out

Accumulate 3min Chin Over Bar Hold

*every break = :30 Arch Hold

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