FITLAB – CrossFit 3000 – Gymnastics
WARM UP
2 x 3 Inverted KB TGU
each side
ACTIVATION
3 Rounds:
8/8 Straight Arm Lat Pull-down
5 Tempo RD Lowers
6 Pause Hollow Crunches (2sec pause)
PRIMER
6 min EMOM
3-5 Reps of a skill or progression down from what you want to test today
TEST
Test your new skill capacity
