top of page
Search
  • Writer's pictureCrossFit Gunnison

Thur. Oct. 22, 2020

Gymnastics

3rds NFT

ME HS Hold (Wall walk hold)

7-10 Ring Kips w/ turnout (5 Arch Swing Drift)

-then-

3rds NFT

Dwn & Back HS Walk (4ES Switch Kicks to HS Hold, Wall walk weight transfers)

3-6 Unbroken Muscle Ups/Ring or Bar, (Box/Low Bar BMU, hollow contractions or Banded kipping pull-ups/ring rows)


3rds For Time:

400m Run (500m Row)

15 Handstand Push Ups

75 Double Unders (3:1 singles, 60sec of practice)

Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=955900401



91 views0 comments

Recent Posts

See All

4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -

Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L

Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)

bottom of page