Gymnastics – Upper Body Pull

CrossFit 3000 South Melbourne – Gymnastics

MOBILITY

Dead Hang Sequence:

30s overhand

30s underhand

30s L arm

30s R arm

STRENGTHENING

Superset 1:

3 x 10 Lat Pull-down (each arm)

3 x 10 Scap Push-ups

Superset 2:

4 x 5 Tempo Pull-up Lowers 3-0-0-1

4 x 8 BOR (pause 1sec at top)

SKILL

12mins to work on either:

-Pull-up

-C2B

-MU

-Rope Climb

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