Gymnastic #16

CrossFit Bielefeld – Gymnastik

Warm-up

Gymnastic Warm Up #13 (No Measure)

2:00 Ski

10m Crab Walk

10m Inch Worm

10m Bear Walk

2:00 Run In Different Styles

Gymnastics

Gymnastic Strength #8

3 Rounds Of:

Max. Set Strict Pull Ups

8x Burpee Back Roll Complex

Max. Set Push Ups

8x Burpee Back Roll Complex

Max. Set Strict HSPU Or Wall Facing HS Rocks

8x Burpee Back Roll Complex

Max Set. Elevated Ring Rows

Rest 2:00

Skill Practice

Toes To Bar Practice

W./ A Partner,

:30 PVC Hollow Hold

10 PVC Knees To Ellbows

10 PVC Knees To Ellbows + Kick – Same Way Back

10 PVC Knees To Ellbows + Kick – Straight Leg Back

10 PVC T2B

Then, Hanging On The Bar:

:30 Hollow Hold

:30 Kipping

10 Kipping Knees Raises

10 Kipling Knees To Ellbows

10 Kipping Toes To Bar

10 Straight Leg Toes To Bar