CrossFit Class
Gymnastics 10 Minute EMOM: - 3 Ring Muscle Up
Skill 10 Minute EMOM: - Accumulate as much time in Freestanding Handstand Hold
(max 40s per minute)
Metcon For Time: - 150 Medicine Ball Cleans @ 9/6kg - 50 Deadlift @ 50% of 1RM *Split As Desired (13 Minute Cap)
Gymnastics Class
A: Metcon (No Measure) 🔸 5 SETS OF :
30 SECS ON // :30 SECS OFF ▪️HOLLOW HOLD ▪️ARCH HOLD ▪️10 CUBAN ROTATIONS 🎥
https://youtu.be/XBmtSZvcrpY
(2 WEIGHT BY FEEL)
ALTERNATE EXERCISE EVERY SET
B: Metcon (Time)
⏱ FOR TIME ▪️12 BAR MUSCLE UPS ▪️60 DOUBLE UNDERS ▪️8 RING MUSCLE UPS ▪️60 DOUBLE UNDERS ▪️24 CHEST TO BAR PULL UPS ▪️60 DOUBLE UNDERS ▪️48 KIPPING HANDSTAND PUSH
*OPEN STANDARD
C: Metcon (No Measure)
🔸 3- 5 SETS: ▪️1 LEGLESS ROPE CLIMB ▪️12 M HANDSTAND WALK ▪️3 BURPEES PULLOVER🎥 https://www.youtube.com/watch?v=faJDYEZmueM SCALING OPTIONS: ROPE CLIMB: REGULAR CLIMB HANDSTAND WALK: 5 METERS LATERAL HANDSTAND WALK RIGHT + 5 METERS LEFT. BURPEES PULLOVER: YOU CAN SCALE WITH BURPEES PULL-UP