CFPC – CrossFit Gymnastics Warm-up: 2 rounds- 10 Ring rows 10 PVC Pass throughs (No Measure) Level 1- “Unable to perform 1 unassisted Pull-up” A) 5×3 5-sec Pull-up negatives- jump or step off a box with chin over bar and lower down to full hang as slowly as possible. If you need to, use a...Read More

SKILL Turkish Get-ups Complete 30 reps total, increase in weight as desired. Beginners-> abmat//medball Intermediate-> Kettlebell Advanced-> Barbell METCON Work for :20 sec, rest :10 sec Complete 4 Rounds, switch movements every :20/:10 cycle. (8 min total) a) Box jumps (24/20″) b) Sit-ups c) Burpees d) Russian swings (70/44#) *Record total repsRead More