CrossFit Lynchburg – CrossFit
Gymnastics
Gymnastics HS day
Quick warm-up to get blood flowing (5 minutes or less)
Gymnastics Warm-up:
2 rounds
•Single-arm OH carry
•20 seconds pvc pass thru
•20 second hollow hold
•20 second plank hold with hips tucked so body is flat
10 minute HS hold EMOM
Beginner:
Minute 1: Wall-walk up to as close of a HS as possible and hold 10-15 seconds or hold plank or piked on box
Minute 2: 12 Plank shoulder taps
Intermediate:
Minute 1: HS hold (STOMACH AGAINST) for 15-20 seconds- Practice shifting weight off of wall
Minute 2: 12 HS shoulder taps
Advanced:
Minute 1: HS hold (STOMACH AGAINST) for 30-35 seconds- Practice shifting weight off of wall
Minute 2: 12 Thigh taps
Metcon (Time)
“The Don”
RX – partner RX+ Solo
For time:
66 Deadlifts (115/75)
66 Box Jump (24/20 in)
66 Kettlebell swings (53/35)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thruster (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders
