CROSSFIT WOD VARIATION:
Gymnastic Static

400m Run
15 Back Squats (95/65)
15 Ring Push-Ups
15 Box Jumps

4 rounds

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STRENGTH & CONDITIONING VARIATION:

Gymnastic Static

Back Squat 3×5
Box Squats 3×12, No Weight or Light Bar. Shins must be vertical with no movement in back.

Gymnastic Fundamental

Burner: 5 min max box jumps on 20″ box

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SKILLS / ACTIVE REST VARIATIONS:
Gymnastic Static
Gymnastic Fundamental
3 x 500m row ( 5 minute rest in between)
Foam Roll and Tack 10 Minutes

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WARM-UP:
Skip 300singles / 100 doubles
Joint Mobility
Dynamic x1
(Alter every movement to something you don’t normally do. Eg. Chin-ups instead of pull-ups, Ring Push-Ups instead of Push-up etc.)

Foam Rolling 3 minutes

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GYMNASTIC PRACTICE:
Fundamental Static Positions:
Plange Progression. Max Hold on first set. 4 additional sets at half your max time hold.

Fundamental Bodyweight Exercises:
Ring Push-Ups 3×12

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RECOVERY:
Foam Roll / Tacking 5 minutes

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