Friday 18th September 2015: Gymnastic Friday

Share This Post

WARM UP

2 x 500 M Row
Core Complex 20 times = 2 Hollow Rocks + 1 V- Sit Up + 2 Supermen
GYMNASTIC SKILLS
25 Minutes
5 – 10 False Grip Ring Rows
5-10 Pike Push Ups (Floor/ Box)
5-10 Pistols (Ball/ Box)
5 – 10 Pull Ups
Don’t Rush it – Quality over Quantity

WOD
20 Minute AMRAP:
250 M Row
50 DUs/ Single Skips
40 Air Squats
30 Weighted Sit Ups 25# Plate
20 Hand Release Push Ups
10 Ball Slams
250 M Row

More To Explore

CrossFit12-12-12 Throwdown 2019 Wrap Up!

This year’s 4th Annual International CrossFit12-12-12 Throwdown which started on Friday 16th August and concluded on Saturday 17th August 2019 at the Woodbrook Youth Centre showcased

Alison’s Testimonial

I was always into fitness, one type or another but fell off the wagon for a few years. My son Niko started CrossFit in 2016

Scroll to Top

Contact us for More Information

  • This field is for validation purposes and should be left unchanged.