Gymnastics Warm up#5
400m run
Banded external rotation 10 reps
3x hand stand to forward roll
3x L-sits max effort
10x single leg squats off box with 3 second pause at bottom
P-bar complex- 3 swings/ forward walk/ 3 swings/ reverse walk/ 3 swings/ forward walk
5x seated L-pull ups with rings
3x pull over to support
Skill
Movement standards
WOD
3 rounds for time:
20 CTB pull ups
20 ring dips
20 box jump up and overs
*12 minute time cap
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