11/30/2012

29
Nov

11/30/2012

Excited for this weekend! Hoping for a nice crowd at Saturday’s 10am community class. If you’re still undecided about checking out CrossFit, the community class is a great way to get some exposure and start your Saturday on a positive note!

Skill
Gymnastics Warm-up

Novice
5 Rounds:
5 Handstand kick-ups
5 Negative Pull Ups
5 sec L-Sit Bar Hang
3min rest
5 Rounds:
10 Assisted Pistols
10 Ab Mat Back Extensions

Intermediate
5 Rounds:
5 HSPU
5 Strict Pull Ups
10s Ring L-Sit
3min rest
5 Rounds:
10 Pistols (alternating)
10 GHD Back Extensions

Advanced:
5 Rounds:
5 Tripod into HSPU attempts
2 Muscle Ups (Strict or Kipping)
15s Ring L-Sit
3min rest
5 Rounds:
10 OHS Pistols (Start with 15lb bar)
10 Weighted GHD Back Extensions

Today we’ll focus on developing our gymnastic skills. Athletes should wait until they can complete all elements of their level before advancing. Watch the video below for some pistol and L-sit tips.

WOD
15m AMRAP
9 KB Swings
7 Ring Dips
5 Burpees
100m Run

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