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