CrossFit Nottingham – Gymnastics
1. : Warm-up (No Measure)
In pairs, 2 rounds, YGIG movements:
12 Deadbugs, 10 Birddogs, 10 Arch Pulses, 10 Hollow Rocks, 10 Scap Pull Ups, 20 Beat swings
2.: Metcon (No Measure)
Skill focus: Kipping Pull-up top
position
In small groups, 15 mins to work through 2-3 sets of:
Standing PVC Pull-up pattern
Box Assisted Pull-up
Banded Pull-Up
Kipping Pull-up/Chest to bar
*Link into butterfly.
3.: Metcon (No Measure)
Strength Circuit
45s on, 15s off:
Tuck Crunch/V-up
Arch Pulses
Hollow Banded Press Down
Box Negatives
Banded Strict C2B for full 45s
x 3