Main – CrossFit
1: Run/GHD (No Measure)
400 meter run
Knee hugs
Butt kick holds
2 Rounds
10 GHD Sit-ups
10 Jumping jacks
10 Push-ups
2: Metcon (Weight)
Five sets of:
Back Squat x 10 reps @ 30X0
Rest 30 seconds
Single Arm Dumbbell Rows x 10 reps each arm @ 2111
Rest 30 seconds
Heavy Kettlebell Swings x 10 reps
Rest 30 seconds
Dumbbell Shoulder Press x 10 reps @ 20X1
Rest 2 minutes
Enter your weights in the comment box.
3: 20:00 gymnastic work
Pick any gymnastics movements and spend 20:00 working on it.
With the remaining time, work on gymnastics movements as well as mobility and stretching.