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10
06
2019

Tues 11/6 : Want to get better with gymnastics in Canberra

By Scotty 0

We have a host of options here at CrossFit SFS for gymnastics skills:

  1. jump into our Gymnsatics Specific classes every Mon & Thurs @ 7pm
  2. book in with one of our trainers and get some 1 on 1 skill work and programming to get you progressing quicker on all the movements

Hit us up for more info : upskill my gymnastics

CrossFit SFS WOD

Warm Up (5-15 mins):
3 rounds:
30 sec of easy air squats
30 sec Side Plank (left)
30 sec Side Plank (right)
30 sec Handstand Hold or top of Push-up hold

Then;

3 rounds:
10 x Hollow Rocks
10 x Kipping Swings
10m Bear Crawl Out (hollow body)
10m Crab Crawl Back (hips up)

Strength/ Skill (15-30 mins):
Strict Knees to Elbows/ Strict Knee Raises
3 x max reps
Rest 90 sec between efforts

then

3 x max attempt towel over bar pull ups
or
max time Pull up holds (chin over bar)

METCON (30-50 mins):
3 rounds for time:
Run 400m
36 Wall Balls (20/14lbs)
12 HSPU

Time cap: 18 minutes

author: Scotty

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