CrossFIt Windansea – CrossFit

Gymnastics

Metcon (Time)

A. Every 2 minutes for 10 minutes,

10 C2B Pull Ups

:10 sec L-Sit

Directly into…

B. Every 2 minutes for 8 minutes,

5 Bar Muscle Ups

10 V-Ups

Directly into…

C. Every 2 minutes for 6 minutes,

3 Ring Muscle Ups

10 Hollow Body Rocks
L1-

A. 10 False Grip Ring Rows + :10 Tuck Hold on Boxes

B. 9 Jumping C2B + 9 Box Dips + 10 Leg Lifts.

C. 6 Banded Ring Transition

(accumulate 20 tricep kickbacks ea. arm after class)

L2-

A. 10 Pull Ups + :10 sec one leg L-sit one leg tucked.(unless you can hold L-Sit)

B. 6 Jumping BMU (must have done JBMU before and with little box height as possible. For more advanced athletes that are close to BMU. )

C. 3 Seated Banded Transition + 3 Ring Dips

*For Scoring put 24min write down which level for A, B, C


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