FITLAB – CrossFit 3000 – Gymnastics
Activation
– Stick Balance
(10sec hanging L-sit when dropped)
2 Rounds
8/8 Lat Pull Downs
10 Banded Pull Downs
20sec Super Hold
Strength
15min EMOM
Min 1: 8 Underhand BOR (3-0-1-1)
Min 2: 6/8 Eccentric RR (3-0-0-0)
Min3: 6/8 Strict Pullups OR 30sec Hollow Rock (RX + with plate)
Straight in to
3 Rounds for Quality:
8 Banded Hips to Rings
5 Jumping PU/C2B/BMU
6/8 T2R
Midline
TABATA
1&5: Bicycle Crunches
2&6: Side Plank Pulses (L)
3&7: Side Plankt Pulses (R)
4&8: Plated Situps
