A tough gymnastic workout

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

0:30 Triple Unders or Crossovers

5 Double Push-up Burpees

20 Hollow Rocks

25 Banded Face Pulls

0:30 Hanging Hollow Hold

1:00 Handstand Progressions

Skill Development

10 minutes for Kipping Practice

Kipping

Kipping Pull-up

Gliding Kip

Thigh to Bar

Bar Muscle-up

Metcon

Metcon (Time)

2 Rounds of:

300m Row

30 Toes-to-bar

20 Strict Handstand Push-ups

20 Burpees over Erg

10 Bar Muscle-ups

100 Double Unders
35 minute timecap

Sub for 20 Strict HSPU: 30 Seated B/N Banded Press

Sub for 10 Bar MU: 30 Strict Pull-ups