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