CROSSFIT:
1. Gymnastic static
2. Barbell Warm-up
3. WOD: Elizabeth – w/Power Cleans
21-15-9
Power Cleans (135/95)
Ring Dips
4. Recovery
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STRENGTH & CONDITIONING
VARIATION:
1. Gymnastic Static
2. Barbell warm-up
3. Cleans 3×5
4. Weighted Dips 3×5
5. Gymnastic Fundamental
6. Burner: Row 500m Max Effort
7. Recovery
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GYMNASTIC PRACTICE:
Fundamental Static Positions:
Front lever variation – tuck. On
Rings or bars. First set is max hold for
time. Then Do 4 [...]