Gymnastics
Metcon (No Measure)
EMOM 16
Min 0,4,8,12 – 4 MUT on the box (feet, calves, foam roller)
Min 1,5,9,13 – 4 Picaboo swings
Min 2,6,10,14 – 1 attempt for unbroken MUs. (Max reps)
Min 3,7,11,15 – Rest
Min 0,4,8,12 – 4 MUT on the box (feet, calves, foam roller)
Min 1,5,9,13 – 4 Picaboo swings
Min 2,6,10,14 – 1 attempt for unbroken MUs. (Max reps)
Min 3,7,11,15 – Rest
Beignners
1st min – 10 Ring rows
2nd min – 8 Ring Dips
3rd min – 45 second dead hang on the bar
4th min – rest
1st min – 10 Ring rows
2nd min – 8 Ring Dips
3rd min – 45 second dead hang on the bar
4th min – rest
MUTs on the box:
Feet:
https://youtu.be/dtnwemhWoek
Calves:
https://youtu.be/NFdhOqhD7Vo
foam roller:
https://youtu.be/b14kP98t3nU
Piocaboo Swing:
https://youtu.be/9l_EcIyREPY
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10 C2B pull-ups
20 Pistols alternate legs
10 Box Jump 36/28
10 C2B pull-ups
20 Pistols alternate legs
10 Box Jump 36/28
