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Gymnastic Practice Continues….Because we all need it to get better in our WODs!

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Gymnastics

Kipping HSPU (EMOM-10 3-6 reps per minute)

Kipping HSPU
Intention= practicing rhythm of your HSPU. Effort should be 7-8 RPE every round. Improve upon your technique from August 7th workout

Pistols (EMOM-10 2-4 reps per leg per minute)

Intention= practicing rhythm of your HSPU. Effort should be 7-8 RPE every round. Improve upon your technique from August 7th workout

Metcon

Metcon (Calories)

5 Rounds of:

3 min of work: 1 min of rest

10 Wallball (20/14)

10 Toes to Bar

10 Burpee OVER ROWER

Max Calories on rower in remainder of time

Score = total number of calories over 5 rounds
Intention- move fast and try to get as many calories as possible on rower on each round. Attempt to stay consistent round to round