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Gymnastics 4-12-19

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CrossFitGreen – Weightlifting

Warm-up

Warm-up (No Measure)

3 mins: general warm up

0-4mins:

10x pvc passthroughs

5xinch worm to hollow

4-8mins:

20sec hollow hold against wall

5xpelvic tilts

8-12:

10xcompact kip swings

5xpush up to arch hold

Skill Work

Jumping Bar Mu

5rounds:

Power kips x 5

Jumping M.U. X 5

Metcon (AMRAP – Reps)

In 15 minutes Accumate 50 reps:

Banded transitions

Jumping M.U.

Banded M.U.

Bar dips