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SKILLS

CrossFit 5000 – CrossFit Skills

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Gymnastics

3 rounds:

Station 1: 12 Cross over lunges (6 per side)

Station 2: Hanstand Floaters

Station 3: Single leg hip thrusts 8 per side (on heels)

Gymnastics

3 rounds:

Station 1- Handstand Push ups or HSPU Negative 7 second negative x3-5 reps (Straight body)

Station 2- Pistols or Box negative 5-8 per side

Gymnastics

Station 1- Ball up 2-3 reps

Station 2- Kipping Pull ups (Rings)

Station 3- Kipping Pull ups (bar)

Mobility

2 rds

:60 secs Straddle stretch

90/90 Stretch 5 sec Hold