Announcements

Friday 27th Sep – Public Holiday – 8 & 9am WODs only.
Saturday 28th Normal Timetable – CrossFit Total

CrossFit 3000 South Melbourne – Gymnastics

WARM UP & ACTIVATION

A) Scap Retracts 3×8

*hold 10s dead hanga b/w each set*

B) E2MOM: 1/4 Get Ups 3×8 each arm

C) E2MOM: KB Rows 3×10 each arm

STRENGTH

Tempo Eccentric RR 4X8

*at difficult progression*

MUSCLE ENDURANCE

8 Min EMOM

30sec on, 30sec off:

Max Reps Pull-Ups/C2B

SKILL

15mins to work on pulling skills:

– Kipping/Butterfly efficiency

-Linking Pull-Ups/C2B

-Linking MU