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28
01
2019

Tues 29/1 : Gymnastics Classes at Canberra Gym

By Scotty 0

Every Monday & Wed @ 7pm we have everything you need here at CrossFit SFS to improve your gymnastics skills

Warm Up
3 rounds of:
5 x Inchworm Push-Ups
5 x One Arm DB Press (each side)
5 x One Arm DB Upright Row (each side)
5 x V-Ups
10 x Lunge & Twist (twist across front leg)

Strength/ Skill (15-35 mins):
Strict Press
7 x 2

WOD (35-50 mins):
AMRAP 12 mins:
8 HSPU
10 Burpee Box Jumps (24/20”)
12 DB Front Rack Lunges (22.5/15kg)

Scaling Options:
HSPU: reduce reps to 6 or 4 per round, reduce ROM (abmat), box pike HSPU, wall climb (3 per round), DB Press/ Push Press, push-up
Burpee box jump: reduce box height, step up, kickback burpee
DB Lunge: reduce weight, no weight

author: Scotty

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