Strict Gymnastics and “Crowbar”

« | »

SKill: Strict Gymnastics work. Quality > Quantity
Minutes 0:00 – 5:00:
6 Banded Strict Ring MU 
30 Double-Unders

Minutes 5:00 – 10:00:
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth.
15 AbMat Sit-Ups

Minutes 10:00 – 15:00:
7 Strict Pull-Ups (band as needed to ensure first set is unbroken)
20 Hallow Rocks

Then:

“Crowbar”
AMRAP 4:
18 Power Snatch
18 Burpee Pull-ups
Max Calorie Row

Rest 4:00

AMRAP 4:
15 Power Snatch (increase 5-20# from last round)
15 Burpee Pull-ups
Max Calorie Row

Rest 4:00

AMRAP 4:
12 Power Snatch (increase another 5-20# from last round)
12 Burpee Pull-ups
Max Calorie Row

Speak Your Mind

*