CrossFit Bondi – GYMNASTICS

Skill Work

False Grip Modified High Pull Up

4 * 3 Pull Ups

(Pull Up so Arm Pitts level with rings, keep chest close to rings)

then

4 * 5 Kip Swings on Rings

MU Transition

6 Min to accumulate as many as possible transitions from box or perform MU

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

50/35 Cal Row/Ski Buy In

then AMRAP

12 Deadlifts (225/155)

9 TTB

6 Burpees Over Bar

Rest 3 Min

5 MIn AMRAP

35/25 Cal Row/Ski Buy In

then AMRAP

6 Deadlifts (275/185)

9 TTB

6 Burpees Over Bar

Rest 3 Min

5 Min AMRAP

20/15 Cal Row/Ski Buy In

then AMRAP

3 Deadlifts (315/220)

9 TTB

6 Burpees Over Bar

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