Gymnastic Tuesday

By August 12, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Skill Work

TTB & Pull Up Complex

3 TTB Into 3 Kipping Pull Ups

30 Sec Hand Stand Hold

4 TTB Into 4 Kipping Pull Ups

30 Sec Hand Stand Hold

5 TTB Into 5 Kipping Pull Ups

30 Sec Hand Stand Hold

6 TTB Into 6 Kipping Pull Ups

30 Sec Hand Stand Hold

Rx+

1 Muscle Up at end of Complex and Build Up

3 TTB + 3 Pull Ups + 1 MU + 30 Sec Hand Stand Hold

Double Under

6 Min EMOM

1: 40 Double Unders

2: 40 Sec Plate Pinch Grip Hold

Metcon

Metcon (5 Rounds for time)

Every 2 Min On/1 Min Off for 5 Rounds

9/7 Cal Bike/Ski

7 TTB

5 Deadlifts (155/105)

3 Squat Snatches

1 OH Squat

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