CrossFit Infernal – CrossFit

Gymnastics

A: Metcon (No Measure)

Every 2 Minutes For 12 Minutes (2 Sets Each):

1) Rope Climb X 3-4

*(Single Arm ring Row L + Single Arm Ring Row R + Double Arm Ring Row) X 5 reps

2) HS Hold Work X 60-75s

*(Freestanding or against wall, maybe use a parter?)

3) Accumulate 45-60s Hollow Body Hold

B: Metcon (3 Rounds for reps)

3 Sets For Max Reps:

– 3 Minutes of Calories on assault Bike (Row if needed)

– 2 Minutes of HSPU

– 1 Minute of Strict Pullups

Rest 3 Minutes after each set