St. Louis – CrossFit Gymnastics

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Metcon (No Measure)

6 Rounds, Every 2:00:

15-30 second HS hold + 10 alternating shoulder taps (5r/5l)


5 Rounds NFT:

20 second tuck/l-sit hold (legs dont have to be locked out just kept off the ground…everyone try to do the holds on heavy KBs)

5 tempo push ups 1313

(1 count down + 3 count pause in bottom + 1 count up + 3 count pause at top)

30 second single arm floor plank 15 seconds r/l

5-10 strict pull ups (Negatives today if you do not have strict pull ups)