Gymnastic Skill Work and 30 on / 30 Off

CrossFit Rome – CrossFit

Skill Work

Fitness and Performance:

Every 2 Minutes for 18 Minutes (3 sets)

Minute 1-2, 7-8, 13-14

– Hand Stand Practice (Hold, Hand Raises, Balance, Walks)

Minute 3-4, 9-10, 15-16

– Pull Up Practice (Strict/Weighted, Kip/Butterfly, MU)

Minute 5-6, 11-12, 17-18

– Midline Practice (Plank, Hollowbody, L-Sits, GHD)

Metcon (3 Rounds for reps)

Fitness and Performance:

3 Rounds

30 Seconds ME Row (Calories)

30 Seconds Rest

30 Seconds ME Wall Balls (20/14)

30 Seconds Rest

30 Seconds ME T2B

30 Seconds Rest

30 Seconds ME Box Jumps (24″/20″)

30 Seconds Rest