Silverback

CrossFit Fireground – CrossFit

View Public Whiteboard

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

Share