20/02/2018


CrossFit SPEED – Gymnastics

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Warm-up

3 Rounds

10m bear crawl

10m crab crawl

20m lateral skaters with pause

300m run

(only nose breathing)

Skills

Frog hold

hollow holds

star planks

Head stands

Strength & Conditioning

4 x 8

Single leg Romanian kb deadlifts

4 x 8

Explosive hip extensions

4 x 4

ring dip hold top and bottom

Metcon

12min EMOM

1 – 1 ROPE CLIMB

2 – 20 v snaps

3 – 20 HS DIPS

4 – max effort d/us

Mobility

3min

Ring thoracic drill

3min

Banded frog

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