CrossFit Infernal – CrossFit

Gymnastics

A: Metcon (No Measure)

A. Spend 20 Minutes Working on HSPU Skills

– Kicking up to wall (remember starting position for the rep to count is ALWAYS full extension, and then lower down to head)

– Full kip (curling into ball and bringing knees into chest, and exploding hips/feet to ceiling)

– Deficit HSPU (If normal is easy, working on full kip)

*if no HSPU, work on:

– HS holds (Nose to wall/kicking up)

– Negtaives (as slow as possible down, flip off, kick back up and repeat)

– Negative w/ partner assist HSPU (lower down slow, and while you press up partner will pull legs up to complete HSPU

B: Metcon (Time)

For Time:

– Run 1200m

– 21 Bench Press (.8 BW/.5 BW)

– Run 800m

– 15 Bench Press (.8 BW/.5 BW)

– Run 400m

– 9 Bench Press (.8 BW/.5 BW)