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GYMNASTICS

Viribus CrossFit – CrossFit

Gymnastics

Pull-ups (Beginners to Advanced)

Metcon (Weight)

0-15 MINS :

3 Rounds

Run 500m

21 Heavy KB Swings

12 Bar Touching Burpees

*rest remainder of time

3 Rounds FOR QUALITY

15 KB Crusher Curls – must show control in movement

15 Barbell Skull Crushers – focus on keeping the elbows tight

60 Hollow Hold – feet must not touch the ground during the 60 seconds

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