Gymnastics Day!


Caffeinated CrossFit Gym, Smyrna, Georgia


Gymnastics Day!

Spend 15 minutes working on Rope Climb technique (or pull ups if no rope climbs)

*If you have consistent rope climbs, do a 8 min EMOM of rope climbs (challenge yourself with number per minute or doing legless!)

EMOM x 18 (3 Rounds):
Minute 1 – 60 Double Unders
Minute 2 – Kipping Handstand Push-up Practice (Can try parallette, deficit, or pick a number and be consistent) OPTION B: Russian Twists
Minute 3 – 60 Double Unders
Minute 4 – Handstand Walk Practice (Can try for consistent distance or stepping up on plates) 
OPTION B: Bicycles
Minute 5 – 60 Double Unders
Minute 6 – 15 GHD Sit-ups