Gymnastics Class 11-28 and 11-30

Tuesday 11-28-17Warm Up: 2 rounds

1 min HS hold
30 Hollow rocks
200m run
Skill: HSPU’s

EMOM 16 min

even: 6-8 HSPU’s

odd: 10 Push ups

3 rounds

Run 400m
20 Pull Ups
20 GHD Sit Ups

All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME ring to sternum rows
5×5 Low Ring MU transition
3×8 ring dips
Bar MU practice – start moving the box further away and use a shorter box as you get more comfortable.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking

Friday 11-30-17

Warm Up: 2 rounds

50 ft Lunge stretch twist

5 Skin the Cats
Skill: Bar MU’s
Practice w/assists
EMOM 10 min
2 Bar MU’s


AMRAP 15 min
2 – Rope Climbs
20 – Wallballs (14# to 10ft target or 20# to 9ft target)
20 – Push Ups

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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