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OUR BLOG

Gymnastics Wod

By Wodify Admin | In WOD | on January 12, 2018

St. Louis – CrossFit Gymnastics

Warm-up

Metcon (No Measure)

Up to 20:00 of Double Under and Rope Climbing prep.
Practice, practice, practice!

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap-Quality Work!

1-Rope Climb

10-GHD Sit Ups

30-Double Unders
On an intensity scale, complete the 15:00 about a 6/7 on a 1-10 scale.

Metcon (No Measure)

2×9:00 EMOM

1st minute-6 pull ups (strict)

2nd minute-8 hspu (strict)

3rd minute-6 ttb (strict

Scale to:

3 pull ups or 6 banded

4 hspu or 8 box hspu

5 ttb or 10 K2C

Rest 2:00 between rounds
All RX and scaled movements are to be done as strict as possible.

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