CrossFit Now – CrossFit
GYMNASTICS CONDITIONING
7 EMOM HSPU CLASS PRACTICE (7 Rounds for reps)
7 EMOM
Handstand Push-ups
-Strict (+/- abmat)
-Kipping
-Deficit
-Negatives
-Box
-DB Strict Press
Pick an option then pick a
number you can maintain
REST 3 MIN
WOD
10 AMRAP BBJO DL (AMRAP – Rounds and Reps)
10 AMRAP
3 Burpee Box Jump Overs
3 Deadlifts
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts
Basics-2 KB DL and step overs
RX-155/115#, 24/20″
RX+-225/155#, 24/20″
50-59-115/75#, 20/16″
60+-75/55#, Step overs