GYMNASTY

By Sean 0
November 30 2018

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

10x Push-ups

10x Knees to elbows

10x Depth jumps off box

20x V-ups

10x Walking lunges

Jump rope 1 minute

Gymnastics

Handstand Push-ups (10,8,6,4,2)

* Do these strict. Kip if you NEED to.

Chest-To-Bar Pull-ups (10,8,6,4,2)

* Do these strict. Kip if you NEED to.

Ring Dips (10,8,6,4,2)

* Do these strict. Kip if you NEED to.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute timecap

Start at 5 reps for each movement

ContInue adding 5 reps each successive round until time expires

Thruster (95#/65#)

Chest-to-bar pull-ups

Scale

Thruster 85/65

Pull-ups or Ring Rows

Bitch Work

Metcon (Time)

5 Rope Climbs, 15/12 Calorie Assault Bike

4 Rope Climbs, 15/12 Calorie Assault Bike

3 Rope Climbs, 15/12 Calorie Assault Bike

2 Rope Climbs, 15/12 Calorie Assault Bike

1 Rope Climb, 15/12 Calorie Assault Bike

Mobility

Metcon (No Measure)

– Gut Smash

Lie on the floor with a lacrosse ball or softball beneath your navel. Roll the ball around by moving your body.

Knead tight spots by curling the heel of your leg on the corresponding side of your body up toward your butt and then lowering it.

– Open Hip Lunge with Arm Circle

Start in a low lunge position with right foot forward and left leg back, left palm pressing into the floor with the right arm extended forward. Turn the right foot so toes point out and open hip by pressing front knee out to start.

Slowly circle right arm overhead, then backward, down, and around to return to starting position.

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