Gymnastics
Back Rack Lunge (5×12 @95/65)
(12minutes)
Add weight each round and record the last round weight
Add weight each round and record the last round weight
L-Sit Pull-ups (7×3 to 5 )
(10min)
Do 3 to 5 L-sit pull ups
Scales: Strict pull ups/chin ups (5-8 reps), Negative pull ups (4-6 reps), Ring rows (x4, 12-20), and then 30 second L-sit hold.
Do 3 to 5 L-sit pull ups
Scales: Strict pull ups/chin ups (5-8 reps), Negative pull ups (4-6 reps), Ring rows (x4, 12-20), and then 30 second L-sit hold.
Metcon
Metcon (Time)
For time,
5 rounds
15 chest-to-bar pull-ups
30 one-legged squats, alternating
5 rounds
15 chest-to-bar pull-ups
30 one-legged squats, alternating
(21minutes cap)
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