Gymnastic Basic Strength Day 7

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 –