CrossFit Vitality – CrossFit

Gymnastics

A: Metcon (No Measure)

GYMNASTICS SKILL DEVELOPMENT

15M WORKING ON:

PICK A PULL:

BAR MUSCLE-UPS/MUSCLE-UPS

OR

PULLUPS/T2B

PICK A PUSH:

RING DIPS/HSPU/PUSHUP

MAX PULL INTO MAX PUSH

REST 2M, X3

SCALE DOWN TO RING ROW HOLD AND BOX PUSHUPS IF NEED BE.
1. GOAL IS TO COMPLETE 3 SETS IN 15M.

Metcon

B: “NEVER-ENDING STORY” (AMRAP – Reps)

15M EMOM:

MIN 1: T2B

*SUB IS TUCK-UPS

MIN 2: 12’/10′ WALLBALLS

MIN 3: POWER CLEANS

*115/75
1. YOU CAN WORK FOR AS LONG OR AS SHORT AS YOU WANT WITHIN EACH MINUTE AND IT’S MOVEMENT. GOAL IS HIGHEST REP TOTAL FOR ALL 15 ROUNDS. CAN ONLY DO EACH MOVEMENT LISTED DURING 1 MINUTE, CAN’T COMBINE MOVEMENTS.

2. PUT WALLBALLS ON HSPU WALL AND GUYS MUST CLEAR TARGET COMPLETELY FOR REP TO COUNT. IF NOT ENOUGH ROOM, PUT FEMALES DOING RX ON MEN’S 10′ TARGET.

3. SCORE IS TOTAL REPS. KEEP RUNNING TOTAL.

4. STAGGER EVENLY AT EACH STATION.

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