Gymnastics August 23rd and 26th

Gymnastics Monday and Thursday at 5:30 p.m.

Monday August 23rd:

Warm Up: 2x: 200m run + 12 beat swings + 12 scap pullups + 8 hand release push ups 

1 . AMRAP 8:00: 

Strict Pull ups x 4-6

Hand release Push-ups x 6-10

Box jumps x 8-12

QUALITY REPS. 

2 . Every 3:00 x 3 sets 

2 rounds:

12 pull-ups + 12 wall balls

3 . Every 3:00 x 3 sets 

2 rounds:

3 BMU // 6 chest to bar + 15 wall balls 

4 . Accumulate:

50 ab mat sit ups + 30 GHD sit ups + 10 strict L raises or strict toes to bar 

Thursday August 26th:

Warm up: 1x: 30 calorie bike + 20 DB curl and press + 5 wall walks 

1 . EMOM x 12 

Odd- 2-5 BMU

Even- 30-50 Double Unders 

2 . AMRAP 20:00

60 cal row 

50 sit ups 

40 pull ups 

30 toes to bar 

20 hang power cleans 

10 BMU // 15 chest to bar 

3. Accumulate 

20 strict pull ups 

40 hand release pushups 

60 sit ups (GHD or ab mat)

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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