CrossFit 3000 South Melbourne – Gymnastics

MOBILITY

– 10 Pass throughs

– 30s Dead Hang (under hand, over hand & each arm)

ACTIVATION/STRENGTH

Superset 1:

– 3 x 30s Flexed arm hang

– 3 x 10 UL KB/DB row

Superset 2:

– 4 x 5 Tempo Pull-up lowers 3-0-0-1

– 4 x 6 BOR (pause 1s at top of pull)

SKILL/STRENGTH

8 Min EMOM

3-5 Pull-ups/C2B/MU

CORE

TABATA

V-Sits