CrossFit Murfreesboro – CrossFit Gymnastics

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Warm-up

1.) crab walk and bear walk soccer

2.) Cross symmetry

Up dog/ down dog

Cross symmetry

Scorpions

Accessory

3 sets

6 Strict Pull ups

10 Seated leg lifts

6 Dips

10 V-ups

Skill

3 times through, waterfall style

5 Butterfly box drill

Plank drag length of rig

Shoulder circles 10

Lat pull downs 10

-then-

Butterfly or Kipping practice

-progressions

-spotted

Metcon

Metcon (Time)

5 rounds

Run 1 lap

10 BJO

3-10 “perfect” butterfly/ kipping pull ups- unbroken preferably

Scale= strict pull-ups

Rest :30

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