WOD

CrossFit – Tue, Feb 10
Warm-up
Warm-up

Movement Prep/Activation:
7:00 AMRAP
10 Abmat Sit Ups
5 Scap Pull Ups
3 Jumping Pull Ups
5 Single Arm Ring Rows (each)
3 Up Downs to Bar
– then:
Teaching/Set Up for Gymnastics

Workout Prep:
1 Round:
4 GHD Sit-Ups (or V-Ups)
4 Chest to Bar
4 Burpee to Bar

Gymnastics
Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups) (Checkmark)

Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings

Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)

Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)

Workout
PB&J (2 Rounds for reps)

FREEDOM (RX):
2 sets
3 Rounds
15 Stick Sit-Ups
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
(Scored by Time)

INDEPENDENCE (Intermediate):
2 sets
3 Rounds
12 Stick Sit-Ups
10 Pull Ups
8 Burpee to Bar
-rest 3:00 between sets

LIBERTY (Beginner):
2 sets
3 Rounds
12 Sit Ups
9 Ring Rows
6 Up Downs
-rest 3:00 between sets

Cooldown/Mobility
Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.