CrossFit Lynchburg – CrossFit
Gymnastics
Station 1.
Beginner: 3-5 jumping pull ups
Intermediate: 3-5 jumping chest to bar
Advanced: 3-5 jumping bar or jumping ring MU
Station 2.
Beginner: 15 hollow rocks with bent knees and arms beside legs
Intermediate: 15 hollow rocks arms beside legs
Advances: 15 hollow rocks arms by ears
Station 3.
Beginner: 5-10 arch hollows on bar
Intermediate: 3 hip to bar with band
Advanced: 3 hip to bar or hip to rings OR if athlete cannot maintain tight body and straight legs, work on 5 swings.
Metcon (Time)
5 Rounds For Time:
20 Burpee box jump overs 24/20
20/15 cal bike 25/20 cal row
RX+ 30/24
