Friday

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CrossFit Roux 2 – Gymnastics

Warm-up (No Measure)

5 Min Row/Bike/Run

2Min Foam Roll And Stretch Tight Areas

2 x 1 Min Low Plank Walk Ups

2 x 5 YTWA’s

2 x 10 Seated Tuck Jumps

2 x 10 Cossack Squats

Level 1 Workout 3 Gymnastic (3 Rounds for reps)

Ring Rows With Pause 3 x Max Set

(24/15)

Static Support (Bar) Dips 3x Max Sets (15/9)

Crunches ( gymnastics) 3 Max Sets

(45)
Ring Rows- Thumbs Touches Chest

Static Support (Bar) Dips – If can not perform at least 3 then use band, pause at top and bottom and SLOW on the way down until you can do 3 strict unaided reps.

Crunches ( gymnastics)- Gymnastics Crunches. Heels , Head, and arms can never touch the ground during work