Crossfit LPF – CrossFit
Gymnastics practice (Checkmark)
(30) A/B Clock:
(8) EMOM, or just 8 min practice
Choose “hard” for you, options:
– feet on box ring rows
– slow negative jumping pullups
– box bar muscle ups
-Ring MU turnover drills
-Ring muscle ups
3:00 Transition into…
Running and Rig Work (Time)
(19) For time:
Goal Sub 12
C-
400-meter run
30 Pull-ups*
400-meter run
20 Chest 2 Bar Pull-ups*
400-meter run
10 Bar Muscle ups*
*For all gymnastics movements, 6 burpee penalty for every time you break it up.
Rx- *3 burpee penalty if you come off the rig, and 10 C2B instead of BMU
P- RR/Jumping pull ups/Jumping pullups, *3 burpee penalty for rest breaks
Modifications: 1000/800 bike instead of run, if you want to work on a higher skill but know you will have to break up a lot, do 10 burpees at the end of the gymnastics movement instead of burpees between each break off the bar.