CrossFit Millard – CrossFit
Gymnastics
Warm-up (No Measure)
Gymnastics Prep Warm Up
8/8 Deadbugs and Bird Dogs
10 Scorpions
Active Arm Swings with rotation
10 sec bar hang
5 hollow to arch body kips
Metcon (AMRAP – Reps)
Assisted Strict Pronated (Overhand) Chin Ups (everyone)
5 sets AMRAP
Band Assisted Ring Dips or Box Dips
5 sets of 5 reps
Handstand Hold
or Inverted Hold
5 sets AMSAP (no more than 30 seconds)
Record Reps for Chin Ups
Note comments on how handstand holds went or modification used
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
20 SDHP Rx 75/55 Rx+ 95/85
8 Tuck Jumps over Bar
10 American Swings Rx 35/26 Rx+ 53/35
rest 1 minute
