Tunesday with Gymnastics Flava’s

 In Crossfit

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CrossFit Cirencester – CrossFit

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Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Snatch Positional Strength (Every 2 minutes on the minute – 5 Sets)

Move from 1″ to Hang and back several times. Aiming for 5 changes of position. Hold for a 2 count

Gymnastics

Every 2 minutes, for 12 minutes (4 sets):

Station1: Muscle-Ups x Max Reps in 45 seconds

(OR Banded Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: L-Sit Hold on box x 30 seconds accumulated time (Be strict)

Metcon (AMRAP – Reps)

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar

(perform a burpee, immediately followed by a toes to bar)

Run 200 Meters

Max Reps of Chest-to-Bar Pull-Ups – or – Pull-Ups (Scaled)

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

RX+ Bar Muscle Up

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