Gymnastics
Metcon (No Measure)
EMOM 16
Min 0,4,8,12 – 4 L-sit Ring pull-up
Min 1,5,9,13 – 30sec Ring support
Min 2,6,10,14 – 4 L-sit Chin-up (bar)
Min 3,7,11,15 – 30sec HS hold
Min 0,4,8,12 – 4 L-sit Ring pull-up
Min 1,5,9,13 – 30sec Ring support
Min 2,6,10,14 – 4 L-sit Chin-up (bar)
Min 3,7,11,15 – 30sec HS hold
Metcon
Metcon (3 Rounds for reps)
5 attempts at each of the following:
1) Broad jump 50 ft. in as few jumps as possible
2) 3 pull-ups as slow as possible
3) Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
1) Broad jump 50 ft. in as few jumps as possible
2) 3 pull-ups as slow as possible
3) Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.
