Monday (Gymnastics Focus) (CrossFit Open Starts this Thursday)
*The Intent for Gymnastics days is to highlight and focus primarily on gymnastics and body weight movements to improve skill and stamina. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
2 min row/bike
10 PVC PT > ATW > GM
:20 PVC lat/shoulder str
3x: push-up > dog
:20 Spiderman & pigeon
:20 rig squat grind
5 hanging shrugs w/pause
-5 min prep-
WOD
“Chelsea”: EMOM for 30 minutes:
5 Pull-ups (Mods: jumping, banded, ring rows)
10 Push-ups (Mods: pads, banded, or elevated) (Subs: Sit-ups)
15 Air squats
*Complete all 3 skills on the min for 30 min
*Adjust the reps as needed to finish within the 60 seconds
Post WOD
lat, chest, & quad stretches
