CrossFit Bielefeld – Gymnastik
Gymnastics
Gymnastic Basic Strength Day 3
Warm Up: 2 Rounds Of:
20 Mountain Climber
2 Inch Worm
20 Walking Lunge Steps
2 Inch Worm
20 Pass Throughs
2 Inch Worm
Gymnastic Strength: 3 Rounds Of:
20 Hollow Rocks
5 Slow Negativ Pull Ups
20 Arch Rocks
10 Beat Swings
Specific Strength: Push
3 Rounds w./ 3 Reps
:10 Plank Hold + :05 Negativ Push Up + :05 Hold In Push Up Pos.
– Or –
:10 Support Hold + :05 Negativ Dip + :05 Hold In Dip Pos.
– Rest As Little As Possible Between Reps – :90 Rest Between Sets
Gymnastic Wod:
:60 Hollow Plank Wall Hold
:60 Handstand Hold
— Rest 2:00 —
:30 Hollow Plank Wall Hold
:30 Handstand Hold
—Rest :60 —
:15 Hollow Plank Wall Hold
:15 Handstand Hold