CrossFit Now – CrossFit
GYMNASTICS CONDITIONING
Static Holds RD HSPU PU (No Measure)
Static Holds
Hold Max time up to :60 (Choose 1)
-Ring Top Support Hold (Top of Ring Dip)
-Handstand Hold on Wall
-Push-up Plank Hold (On Hands)
Max Reps RD HSPU PU (3 Rounds for reps)
3 Sets for Max Reps (Choose 1):
-Max Strict Ring Dips
-Max Strict Handstand Push-ups
-Max Push-ups
WOD
Bubbles -Burp DU (AMRAP – Rounds and Reps)
“Bubbles”
AMRAP 12:
10 Burpees
25 Double Unders
*Singles 40
Basics-8 min AMRAP, Singles
RX & RX+ – as written
50-59-Singles 40
60+-Singles 25
ENDURANCE CONDITIONING
Row for Cal 35/24, 25/18, 15/12 (3 Rounds for time)
Row Conditioning
35/24 Calorie Row (Rest 1:30 Between)
25/18 Calorie Row (Rest 1:00 Between)
15/12 Calorie Row (Rest :30 Between)
*Men Cal/Women Cal