14.1.20

CrossFit 972 – CrossFit

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Gymnastics Conditioning

Metcon (No Measure)

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex:

– 1 Strict Chest to Bar Pull-up

– 1 Strict Pull-up

– 1 Kipping Pull-up

– 1 Chest to Bar Pull-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows

Modify movements as needed. Looking for quality of movement not quantity.

Metcon

Part Time (Time)

3 Rounds:

12 Burpees Over Dumbbell

18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (50/35)

18/12 Calorie Row

RX+: Calorie Bike