16th September 2019

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


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

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