CROSSFIT

SKILL

EMOM x 5 MINUTES
5-7 Strict Ring Dips
or…
5-7 Box Dips

(No Measure)

Week 7 of 9 Gymnastics Cycle

WORKOUT

3 SETS
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges (50/35)
9 Ring Dips

-Rest 1:30 b/t Sets-

*Reset at beginning of AMRAP.

(Score is Lowest Rounds + Reps)

SPARK

PUMP

E2:15 X 6
6/6 Bulgarian Split Squat*
6 Ring Dips/Straight bar/Box Dips

*Option to hold DBs

(Score is Weight)

WORKOUT

AMRAP x 8 MINUTES
20 Plate Hollow Flutter Kicks 45/25
20 OH Plate Walking Lunges 45/25
200m Run

-Rest 1:00-

AMRAP x 8 MINUTES
20 Plate Hollow Flutter Kicks 45/25
20 OH Plate Walking Lunges 45/25
200m Run

(Score is Rounds + Reps)

FINISHER

EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold