CrossFit 3000 South Melbourne – Gymnastics

Warm-up (No Measure)

Warm-up
A1) Banded Lat Pull-Down

2 x 8 (each side)

A2) Tempo BOR

2 x 8 (3s to lower)

B1) Pause Ring Rows

2 x 8 (2s at top)

B2) Lying Pass-throughs

2 x 12

C: 15mins of Muscle-up/Pull-up/C2B Practice

D: Metcon (AMRAP – Reps)

3 Rounds of:
1min: Strict Knee Raises

1min: Box Crunches

1min: Side Plank L

1min: Side Plank R

1min: Hollow Hold

1min: REST