CrossFit Now – CrossFit
GYMNASTICS CONDITIONING
7 EMOM HS, HSW, HSPU (7 Rounds for reps)
Handstands, HSPU, HSW
7 EMOM
-Static Holds on Wall
-Static Holds Freestanding
-Negatives HSPU
-Kipping HSPU
-Strict HSPU
-Short Walks to Wall
-Walks on Turf
WOD
5 REFT Run AS CJ (5 Rounds for time)
5 Rounds Each For Time
100m Run
20 Air Squats
10 Clean and Jerks
Rest 1 Minute
*The goal is to sprint through the runs
and air squats and then try and get
the C&J’s unbroken.
Basics-DB C&J
RX-95/65
RX+-115/75
50-59-75/55
60+-10 AS, 65/45