Crossfit North Cloud – CrossFit
Gymnastics
Metcon (No Measure)
A.
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 5 reps
Handstand Walks x 15 feet
Pistols x 5 reps each leg”
Metcon
Metcon (4 Rounds for reps)
“Tabata – CardiOly”
Complete Eight Sets of:
“20 seconds of work, 10 seconds of rest” for each of the following exercises:
1. Tabata Row for Calories
2. Tabata Power Snatches (75/45) (Rx+ 95/65)
3. Tabata Single-Unders (Rx+ = DU)
4. Tabata Power Cleans (115/75) (Rx+ = 135/95)
**Complete all 8 sets of one exercise before moving on to the next.
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