CrossFit Bielefeld – Gymnastik
Warm-up
Gymnastic Warm Up #12 (No Measure)
2 Rounds Of:
10/10 PVC Around The World
10m Alligator Walk
10/10 Knee Touches
10m Crab Walk
Then:
2×5 Nordic Hamstring Curl (w./ Partner)
Gymnastics
Gymnastic Strength #6
E2MOM10
:05 Hollow Hold
5 Hollow Rocks
5 Alligator Rolls Left
:05 Arch Hold
5 Arch Rocks
5 Alligator Rolls Right
5 V-Ups
05: Hollow Hold
Gymnastic Strength #7
One Max Set Each – Rest As Needed:
Support Hold
Support Hold In Tucked Position
Support Hold + Twisted Knee Raises
Strict Dips
Strict Dips + Twisted Knee Raises
Skill Practice
Muscle Up Practice
2 Rouns Of:
:30 False Grip Ring Row Hold
:30 Flase Grip Ring Hold
Then, In The Low Rings 2 Rounds Of:
4 Negtive Muscle Ups (Toes On The Ground If Needed)
4 Kneeling Muscle Ups
Then:
Every :30 For 15 Rounds:
1 False Grip Ring Pull Up (Ring Row) As Deep As Possible