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Gymnastic Practice

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Gymnastics

Handstand Walks (10 min of play)

Intention:

continuing

your

development

of supporting

your

bodyweight

upside down

and walking

Toes to Bar (EMOM – 10 with 3-6 reps per min)

3-6 reps every minute for 10 minutes

Intention=practicing rhythm of your T2B.

Effort should be 7-8 RPE every round. This means more effort than previous weeks.

Metcon

Metcon (Time)

4 Rounds for time:

5 Overhead Squat

(135/95)

10 Deadlift

(135/95)

10 Pullups

100 meter run
Intention= a typical “CrossFit” WOD incorporating

a barbell, bodyweight movement, and running. Try to string the snatch and deadlifts unbroken each round, and utilize your kipping/ butterfly pullup

rhythm. “Recover” on the 100 meter jog