CrossFit Central Manchester – CrossFit
SKILL
Building core strength for gymnastics
-Plank hold (1 minute) x2
-Push-up technique (5 minutes)
-Hanging L-Sit (1 minute) x2
-Strict toes-to-bar (Total of 20 reps)
-Wipers (Total of 10 reps)
-Skin the Cat progressions
SCALING
Plank hold on the elbows
Hanging L-Sit with knees bent, or Knee tuck on a box
Strict Partial range toes to bar
Wipers with knees bent
FINISHER
As a team of 2 complete the following:
-150 Toes to bar
Every minute on the minute complete:
-5 Burpees each
Only 1 person working at one time on the toes to bar. On the burpees both athletes can do the burpees at the same time, but they cannot start the toes to bar until both athletes have finished the burpees.
SCALING
Knees to armpits
Knees to elbows
300 Ab-mat sit ups
