Gymnastics

10-min Warm-Up

For Time (20 min cap) – CrossFit.Com Workout

• 1 min L Sit (accumulated time)
• 30 Shoulder-to-overhead (135/95)
• 1 min Hang (from pull-up bar)
• 20 Shoulder-to-overhead
• 1 min Hang
• 10 Shoulder-to-overhead
• 1 min L Sit

Basketball

5 Rounds (from CrossFit.com)

• accumulate 30-second L-sit
• accumulate 1-minute Handstand Hold
• 500m Row / Ski Erg

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walk Hold
  • Hollow Body Hold
• Max Toes-to-Bar
  • Slow Sit-ups
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Band Pull Downs

4rds of Gymnastic Circuit

1:00 minute on and 1:00 minute of Active Recovery

• Max Wall Walks
  • Training Bar Press
• Max Toes-to-Bar
  • row at recovery pass
• Max Push-ups
  • Training Bar floor press
• Max Pull-Ups
  • Ski Erg Recovery Pass

Metcon

15 min AMRAP

• 3 Thrusters (95/65)
• 3 Toes-to-bar
• 6 Thrusters
• 6 Toes-to-Bar
• 9 Thrusters
• 9 Toes-to-Bar
• etc…..

Conditioning

10 Rounds

• 10 Cal Assault Bike
• 10 Toes-to-Bar

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

10 Rounds

• 10 Cal Assault Bike
• 10 Toes-to-Bar

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

30 Minutes

Spin Cycling

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

6 Rounds for time. (36 min cap)

• 21 Cal Ski or Row
• 15 Cal Assault Bike
• 9 Burpees
• 3 Hang Squat Cleans. (155+/115)
• 3 minutes of rest

Skill Development

8 Min EMOM

• Handstand Practice

Conditioning

36 min Alt Intervals

5 min Work: 1 min Rest

• C2 Row
• C2 Bike or Runner
• C2 Ski

Moderate Pacing