Courtesy of CrossFit HQ

Gymnastics Thursday!

What's your favorite gymnastics movement?

Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (No Measure)

Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8 reps each leg

Station 2 – 90 seconds of Muscle-Up Progressions OR for max reps

Metcon (Time)

Four rounds for time of:
10 Toes to Bar
15 Burpees
20 Wall Ball Shots

20 MIN CAP

Cash Out

2x 400m with 20 pushups between

Out of Town WOD

“NICOLE” AMRAP IN 20 MINUTES OF: RUN 400, MAX REP PULL UPS

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