Gymnastics Week 1- Day 1

CrossFit Sanitas – Gymnastics

Warm-up

200m run then 3 rds:

10 scap push-ups

10 shoulder taps

10 external rotations (laying on side- 10 each)

Core Prep/Activation

a) 4 x :30 hollow hold, :30 sec rest

b) 10 inchworms (no pushup- just walk hand out as far as you can)

Dip/MU Transition Work

a) 6 x :10 sec support top of rings

b) 6 x 3 Dip negatives

c) 6 toenail spot MU

Workout Of the Day

Metcon (No Measure)

EMOM x 12 min:

1) 8 Ring push-ups

2) 8 false-grip ring rows

3) 2-2 ring pull-ups

4) 4 MU swings on rings

Leave a Reply

You must be logged in to post a comment.