Gymnastics - Fr 13.11.20

A: Metcon (No Measure) 5 SETS NOT FOR TIME: 6-10 SINGLE LEG TOES TO BAR (ALTERNATING) REST 30 SEC 10 PLANK TO PIKE HANDSTAND, FEET ON ROWER REST 30 SEC

20 GLUTE BRIDGE PULSE, FEET ON BOX REST 30 SEC


B: Metcon 

5-7 SETS: 5 KIPPING CHEST TO BAR REST 30 SEC 5 BANDED MUSCLE UP TRANSITIONS

60-90 SEC RESTSCALING OPTIONS: KIPPING PULL UPS BAND BAR MUSCLE UPS TRANSITION: https://www.youtube.com/watch?v=1AXdGJlQUEA


C: Metcon (8 Rounds for reps)

8 MINUTE EMOM: MIN1. 3-7 STRICT RING DIP

MIN2. 3-7 STRICT HANDSTAND PUSH UPS


NOTES: IF YOU CAN, USE PARALLETTES. CHOOSE THE DEFICIT BY FEEL. SCALING OPTIONS: SCALE TOES TO BAR WITH KNEES TO ELBOW OR LEG RAISES WITH STRAIGHT LEGS. SCALE FOR REGULAR HANDSTAND PUSH UPS

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