CrossFit Fireground – CrossFit
Gymnastics
Metcon (No Measure)
Minutes 0-5
3 Tempo Negative Strict HS Push-up
5 Strict T2B
Min 5-10
1 Wall Walk
1Gymnastic Complex
-1 Strict Chest 2 Bar
-1 Strict Pull-Up
-1 Kipping Pull-up
-1 Chest 2 Bar Pull-Up
-1 Bar Muscle Up
Min 10-15
5 Strict Ring Dip
5 Pausing Ring Rows
Coaches will have a scaled version.
Stimulus
Working through three different 5 min windows of strict gymnastics today.
These are to be completed AMRAP style, but with a focus on quality over how many total rounds you complete.
Metcon
Part Time (Time)
3 Rounds
12 Burpees over Dumbbell
18 Pull-up
Directly Into
3 Rounds
12 Alternating DB Snatches 50/35
12 Cal Row/Bike/Erg
RX+
3 Rounds
12 Burpees over DB
18 C2B
Directly into
3 Rounds
12 Alternating DB Snatches 70/50
18 Cal Bike/Row/Erg
