20 04 15 – Gymnastics

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20 04 15 – Gymnastics

Warm up:

  • 40m hands and feet
  • 4 burpees
  • 80m jog
  • 8 burpees
  • 40m hands and feet
  • 4 burpees

 

Mobs:

  • T-spine
  • Hips

 

Skill – Gymnastic development – 20 min EMOM:

Select 2 gymnastic movements to develop and work on one every odd min and the other every even min

These 2 movements should be ones that you worked on last week. If you didnt come last week then pick 2 gymnastic exercises that would like to work on and develop for the next 2 weeks.

Improve technique, efficiency, rep ranges and control.

 

Metcon – 16 min AMRAP:

  • 9 deadlifts 70/55kg
  • 12 push ups
  • 15 box jumps 30/24″