Little Bit of Gymnastics
Warm Up
General
3 sets
100m Run
5m Inchworms
Mobility
Wall Slides with roller
Specific
2 Sets
3 HSPU
3 Ring Dips
3 Bar MU
Strength
EMOM 16 minutes
Min 1: 30 sec Max rep HSPU
Min 2: 30 sec Max rep Ring dips
Min 3: Recovery row/bike full minute
Min 4: 30 sec Max rep Bar muscle ups
Scaling Options
Beginner
Min 1: Z Press @ moderate
Min 2: Floor Press @ Moderate
Min 3: Recovery
Min 4: Assisted Pull Ups
Intermediate
Min 1: HSPU 1xAbMat
Min 2: Assisted Ring Dips
Min 3 Recovery
Min 4: Strict Pull Ups
Workout
3 Rounds For time
21 KBS 24/16kg
21 Pull-Ups
400m run
TC: 15min
Score: Time
Scaling Options
Fit
21 KBS @ 16/12kg
21 Jumping Pull Ups
200m Run
SC
21 KBS 24/16 KG
16 Pull Ups
400m Run
RX +
KB – 32/24 KG
Accessories
Single Leg Lateral Jump Overs
Used DB
3 x 12
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
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