Gymnastics

By October 28, 2019 Uncategorized

CrossFit Bondi – CROSSFIT

Skill Work

HSPU Skill

On parallettes, starting in HS, perform 5 sec negative to flat , hold for 2 sec 90 degrees , then lower to 3 sec hold just above bottom of deficit. We’re trying to make you stronger outta the hole and where “sticking” most often occurs. Alternate between wall-facing & back against wall. Keep body tight, straight/hollow. REMEMBER TO ALWAYS TRACK THE ELBOWS IN (like a front rack)

Accumulate as many reps as can in 5 Min

Metcon (No Measure)

3 Rounds

15 Weighted V-Snaps

100 M KB Farmers Walk (32/24 Kg)

15 TTB Unbroken or Max Set of unbroken Reps

Metcon

Metcon (3 Rounds for reps)

18 Min EMOM

1: 12/9 Cal Bike + 10 Air Squats

2: 7 Thrusters + 7 Push Press (95/65)

3: Rest

4: 15/12 Cal Row (Put Rowers in rig)

5: 5 Wall Balls + 3 Burpees + 6 Wall Balls + 4 Burpees (Next round pick up 1 rep on each and try to finish round)This is scoring component

6: Rest

Leave a Reply