Gymnastic #17

CrossFit Bielefeld – Gymnastik

Warm-up

Gymnastic Warm Up #2 (No Measure)

5/5 Cycling 4-Way Wrist Stretches

10 No Push Up Burpees w./ 4 Mountain Climbers Each Burpee

2×15 PVC Pass Throughts (Knuckles For & Back)

15 Red Band Straight Arm Elevations

5/5 Red Band „Car Driving“

:30 Hollow Hold

:30 Arch Hold

:20 Side Hollow Each Side

Gymnastics

Gymnastic Strenght #1

EMOM20 – :30 On / :30 Off

Push Up / Russian Push Up

Wall Bar L-Sit Hold / Wall Bar High Knees Hold

Strict Pull Up / Negative Pull Up

Alt. Pistols / SL Step Ups

10 Hollow Rocks + :10 Hollow Hold + 5 V-Ups

Skill Practice

L-Sit Practice

On Paralletts w./ A Spotter:

– Press/Tuck & Hold

– Press/Tuck & Hips Up

– Press/Tuck & One Leg Straight For :10

– Press/Tuck & Both Legs Straight For :10

– Press/ Both Legs Straight & Hips Up For 3 Times

On The Ground:

2x 10-9-8-7-6-5-4-3-2-1 Drill w./ :60 Rest in Between