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OUR BLOG

Saturday Gymnastics

By Wodify Admin | In WOD | on November 22, 2019

St. Louis – CrossFit Gymnastics

Metcon (No Measure)

3×10 Scap Pull Ups

3s hold at top + 1s hold at bottom

90s rest b/t sets.

3×6 Ring Row w/ Scap Retraction @3311

90s rest b/t sets.

3x max hold Chin Up Hold “lock offs”

90s rest b/t sets.

**3×5 w/ 3-5s Negative Chin Ups (add resistance if you can keep the negative) 90s-2min rest b/t sets.

**3×3-5 Partner Assisted Chin Ups @3111

(Lightly push them up from holding their feet tucked behind or by pushing them in the middle of back as they pull) YOU MAY DO THESE AS STRICT UNASSISTED IF YOU HAVE CHIN UPS

**Add these if you can do them!

– – – –

15:00 HERE TO PLAY

HS walk from pike off box (around the box R/L)

HS hold “hands to plate”

– – – –

Tabata Hollow Rocks

Rest 2-4 Minutes

Tabata Arch Rocks

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