Crossfit WOD – Gymastics and Front Squats

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“Gymnastics and Front Squats”

Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Inverted Barbell Row (1 second pause)

Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms to hollow. Hold hollow for 2 seconds.

6×4 @80% of 1RM on the 2 minutes.

Alternating EMOM x 10
Odd Minutes – “10” GHD Sit-Ups
Even Minutes -“10” Hip Extensions



Howdy guys! Thank you for hang in there during these challenging body armor days. They may seem boring but if there was ever a day to concentrate and connect body with mind these days would be it. The main goal of body armor days is quality not quantity. Really try your hardest to zone in on the movements, setting aside the urge to “run through the movements”, and ask questions about your form if it doesn’t feel quit right.



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