Gymnastics Day + Baseline

Feb 23, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

15 Scap Pull-ups

15 Scap Push-ups

15 Cuban Presses

15 PVC Passes

Accumulate 1 min in Hollow Hold

Gymnastics

Skin the Cat

Dead Hang from rings, rotate entire body around while still hanging on to the rings
15 minutes

Handstand Progressions

15 minutes

Metcon

Metcon (Time)

2 Person Partner Workout

2 Rounds of:

50 Alternating Burpees (back and forth)

800m Row (split to your choosing)

400m Run (together)

Mobility

Metcon (No Measure)

2 min Foam Roll T-Spine

1 min Hamstring Stretch / side

1 min Middle Split Stretch

1 min Pigeon Stretch / side

1 min ‘KB on knee’ Ankle Mobility