FITLAB – CrossFit 3000 – Gymnastics
Warm Up
-Tortoise Tag
(5x V-sits when ‘tagged’)
3 Rounds:
8/8 Inverted KB Press
20/30sec Ring Support Hold
12 Lying Passthroughs
A1: Ring Rows
Max Reps
A2: Pull Ups
Max Reps
A3: C2B
Max Reps
A4: Muscle Ups
Max Reps
B: Skill Development
i) 2 x 10 Banded Kip
ii) 2 x 8 Banded Hips-to-Rings
iii) 2 x 8/10 Toes-to-Eyes (straight legs)
Choose one strength exercise to complete after each set:
– 10/12 x Back Extensions
– 12-15 x Eccentric Ring Dips
– 10 x Walk-outs
C: Midline Development
Tabata
Scissor Crunches