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04-18-2019

South Slope CrossFit – CrossFit

Gymnastics

Strict Push + Pull

Every 1:30 x 10 Rounds

Alternating

A: Strict Pull Ups

B: Strict HSPU

**Work NTE 1:00**

**If able to perform 8+ reps of either movement, increase difficulty

**Options: Weighted reps, Strict CTB, Deficit / Parrallete HSPU

Strict HSPU (5 x Varied)

Record total number of strict handstand push ups accumulated.

Strict Pull Up (5 x Varied)

Record Total Strict Pull Ups Accumulated

CONDITIONING

10 Minute Work Clock

For QUALITY

–Ring Dips (Strict and/or kipping, NTE 10s)

–Double Unders (NTE 50)

**Collect quality unbroken sets of each movement**

Ring Dips (Varied)

Double-Unders (Varied)

GUNSLINGERS (NOT IN CLASS)

CONDITIONING

4 Rounds For Total Time

30/24 Calorie Assault Bike

**Break 2 Minutes Each Round**

Metcon (Time)

Total time to perform x4 Sets of 30/24 calorie assault bike.

Gymnastics

Midline Conditioning:

4 Rounds for Quality

:20 Band resisted hollow rock

10-12 Banded Rocky Lat Pulldowns

8-10 Banded Pull Through

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