Gymnastic Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

EMOMx5

Min 1- 200m row

Min 2- 20 Air Squats

Min 3- Kip Swings

Min 4- 45 Sec Jumping Jacks

Min 5- 45 Sec Core
Warm-Up & Gymnastics 0-30

Metcon 35-60

Gymnastics

Metcon (No Measure)

5 Rounds

Row 300m

10 Pull-Ups or 50% Max Bar M/U

Rest as needed between sets.

RX+

Row 300m

50% max Ring M/U
This is a sprint on the rower.

15 Min Cap

Metcon

Cement Truck (5 Rounds for time)

Every 5 Min x 5 Rounds

Run 400m

12/9 Burpees

15 Sit-Ups

RX+

Run 400m

12/9 Cal Bike/Row

15 T2B

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