First week of Gymnastic! :)

CrossFit Bridgemill – CrossFit

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Warm-up

Gymnastics

Warm-up (No Measure)

HandStand Progression and Strength

EMOM for 4 Min

Min 1 – 30 Plank Shoulder Taps

Min 2 – 3 wall Walks

(Scaled: Wall walks on box)

Then..

20 in place kick ups

(Scaled: 15 Piked push ups)

Then..

Max Wall Hand Stand Hold

(Scaled: Max Plank Hold[if we put our feet on the box that would be great!])

Metcon (AMRAP – Reps)

30 Min EMOM

1 min) 3 strict pull ups + 3 C2B

(Rx+ 5 stict pull ups + 5 C2B)

(Scaled: 10 Barbell Row)

2min) 10 Box facing Burpee Box jump overs

(Scaled: 5 box facing burpee box jump overs)

3min) 30 Double unders + 8 HSPU

(Scaled 50 singles + 10 hand release pushups)

*For reps

*If you dont complete a round deduct from total score

*TOTAL REPS

Rx+: 580

Rx:

Scaled: