Gymnastic Tuesday

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Banded Shoulder Distraction 1 Min

Handstand Stretch 1 Min

Pigeon Pose 1 Min each side

2 Rounds

5 Lateral Box Step-Ups (each Side)

10 Cal Row

20 Single Unders (Drag Rope)

5 Inch Worms
Todays WOD is 3 parts on the clock.

Starting at 0:00 DB Press/HSPU

with a 5 min cap.

Starting at 7:00 Max unbroken Pull-Ups/Strict Pull-Ups

Starting on the 10:00

AMRAPx12 Metcon

Gymnastics

Metcon (2 Rounds for reps)

On the 0:00

50 DB Strict Press (scale load as needed)

On the 7:00

Max Unbroken Kipping Pull-Ups

RX+

On the 0:00

50 Strict Handstand Push Ups

5 Min Cap

On the 7:00

Max Unbroken Strict Pull-Ups
We will be scoring this in 2 parts. 1- reps of HSPU and reps in Strict Pull-Ups.

Metcon

Bubbles (AMRAP – Rounds and Reps)

On the 10:00

AMRAPX12

8 Burpees

25 II Unders

RX+

AMRAPx12

8 Bar Facing Burpees

25 II Unders

Extra Work

Metcon (Time)

Row Conditioning

Row 35/24 Cal Rest 1 Min

Row 25/18 Cal Rest :30 Sec

Row 15/12 Cal.

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