CrossFit Bielefeld – Gymnastik
Gymnastics
Gymnastic Basic Strength Day 7
Warm Up: 2 Rounds Of:
30 Jumping Jacks Side/Front
8m Bear Walk
8 Dive Bomber
8m Crab Walk
8 No Push Up Burpees
Gymnastic Strength: 3 Rounds Of:
:45 Plank Wall Hold
15 V-Ups
:45 Active Ring Hold (Horizontal)
15 Beat Swings
5 Box Slides
Specific Strength: Pull
EMOM12
:05 Chin Over Bar Hold
:05 Negative Pull Up
– Use A Band Or Weight To Scale Up/Down –
Gymnastic Wod: 5 Rounds NFT (Not For Time)
5 False Grip Ring Rows (Slow)
5 Toe-Assist (Self Spotting) Muscle Up
5 Strict Dips
– Rest As Needed Between Rounds –