Kipping and Core

CrossFit 3000 South Melbourne – Gymnastics

A1: Lat pull-down (2 x 8)

A2: Bent Over Row (2 x 8)

3s lower

B1: Ring Rows (2 x 8)

3s lower

B2: Lying Passthroughs (2 x 8)

Skill Development

EMOM 10mins for quality:

3-8 Kipping Pull ups

OR

3-8 Strict Pull ups

OR

3-8 Weighted Pull ups

Conditioning

3 Rounds of:

1min HSH

1min Hollow hold/rock

1min Toe touches

1min Super extension/hold

1min Buyer’s choice

1min REST

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