CrossFit Gymnastics – December 2017

A little bit of fun for the festive season.

Warm up

Bear walks, bunny hops, cartwheels, skin the cat.

Part A

16 min EMOM (8 sets of each)

Odd: 1-3 muscle up

Even: 8 AKBS

OR

16 min E2MOM (4 sets of each)

Odd: 2-3 pull ups @40×0 (or 10-30 sec eccentric)

Even: 6-10 bicep curls @40×0

Part B

12-16 min EMOM (3-4 rounds)

Min 1: 1-3 legless rope climb

Min 2: 3-8 strict handstand push up

Min 3: 10-15 ab roll outs

Min 4: 10-15 double crunch / v-ups / seated pike leg raises

Part C

12-16 min EMOM (3-4 rounds)

Min 1: 20-30 sec support hold

Min 2: 20-30 sec top of chin up hold on rings

Min 3: 6-10 ring push ups or scale

Min 4: 30 secs rope tug of war