Gymnastics Class 2-6 and 2-8

Tuesday: 2-6-18

Warm Up: 2 rounds

10 slow calf raises

banded ankle stretch – 20 sec each ankle

10 goblet squats


Skill: Pistols

technique overview

EMOM 10 min

6 weighted pistols w/ 15-26#




5 rounds

50 ft Yolk Carry

15 wallballs – 20# to 9ft

2 heavy power cleans


Thursday: 2-8-18

Warm Up: 2 rounds

10 perfect push ups

10 PVC hollow band drills


Skill: HS Walking

Partner walking drills

solo practice

20 min


Workout: 5 rounds

1 min HS Hold – accumulate or unbroken

20 wallballs

10 pull ups

10 dumbbell snatches – 20-35#

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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