Gymnastic EMOM 32 min

 

Min 1-8 Ring muscle ups

A) 2 strict MU

B) 2 feet on box MU

C) 1 toenail spot+3 supinated grip             ring rows

 

Min 9-16 Pistols

A) 6 alt. Weighted pistols 35/25

B) 6 alt. Pistols to target

C) 6 single leg lateral step ups

     3 left 3 right @ 24"/20"

 

Min 17-24 Handstand walking

A) 10' walk over obstacles

B) Wall walk + 10 shoulder taps

C) Pike on box+ around the world

 

Min 25&29- 20 hollow rocks

Min 26&30- 15 pike compressions

Min 27&31- :30s L sit on parallettes

Min 28&32- 20 arch rocks

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource