CrossFit Now – CrossFit
GYMNASTICS CONDITIONING
7 EMOM PULL UPS (7 Rounds for reps)
Choose a level
Butterfly
Kipping Chest to Bar
Kipping Chin over Bar
Kip Pull Up as high as you can
Superman/Hollow Rock
5 Ring Rows
Pick a number you can maintain for 7 rounds, Unbroken
WOD
9-15-21-15-9 DL BJO (Time)
9-15-21-15-9
Deadlifts
Box Jump Overs
Basics-KB DL
RX-135/95,# 24/20″
RX+-155/115#, 24/20″
50-59-95/65#, 20/16″
60+-65/45#, Step Overs