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THURSDAY SKILLS

CrossFit 5000 – CrossFit Skills

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Gymnastics

3 rounds of:

A) Prone Elbow Extension Slide and Lift Off x 5 Reps x 2

B) Ring swing towel drill (small range) x 4-6 Reps

C) Pause Dips

3 single reps with comfortable 3-5 sec pause each rep

the goal is to warm up but not burn out, so adjust the reps if needed

D) Muscle Up Control and Strength – Band Assisted Muscle Up Transition In Sitting

3 Reps x 3 sets

Muscle-ups

3-5 good attempts at kipping Muscle ups

Gymnastics

1-2 attempts for max quality hold PER SIDE

A) Straddled Side Plank

*Knees and elbows must be locked out entire set

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