Thu: Gymnastics & Russian Bear

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

Coach’s Choice

Gymnastics

Gymnasty Circuit Skills Training (for quality, not Time)

9 Minute Running Clock – spend approximately :20 per minute on progressions of each movement

1, 4, 7 – Jumprope Skills (up to DU & Triple Unders)

2,5,8 – LSit (lockout supports in rings all the way to planking for beginners)

3,6,9 – Pistol or One-Legged Squat (from lunging to weighted OH pistols)

Following warmup & some demos you will work on each of these skillsets at level appropriate for you EMOM9. Get warm, practice, learn new ways to get better, & test your skills 🙂

Metcon

Russian Bear (AMRAP – Reps)

AMRAP7

10 Russian KBS 70/53# for RX+ & 53/35# for RX

Bear Crawl Forward Down & Backwards Back (across from water fountain to rig)

Score is KBS reps

*Strict means you start on hands and knees, then lift your knees only 2 or 3 inches off the ground and keep your back level when viewed from the side, the legs move directly under the body, not out to the side. butt down, head up the whole time. It is terrible, slow, and good for you.

Cash Out

2 Giant Sets:

30 Low Banded Rows

30 Banded Pull Aparts