Sunday, March 23rd, 2025 – Gymnastics
Phase 1: Strength & Positioning
4x10 Scapular Pull-ups
4x10 Strict Knee Raises
4x6 Strict Toes-to-Bar
4x10 Strict Knee Raises
4x6 Strict Toes-to-Bar
Warm Up (5 minutes)
2 Rounds
10 Hanging Knee Raises
10 Hollow Rocks
10 Arch Rocks
10 Hanging Knee Raises
10 Hollow Rocks
10 Arch Rocks
Phase 2: Kipping & Flow
3x10 Kip Swings
3x6 Kipping Knee Raises
3x5 Kipping Toes-to-Bar
3x6 Kipping Knee Raises
3x5 Kipping Toes-to-Bar
Phase 3: WOD (20 min) - “Core Blaster”
AMRAP 12 min
6 Toes-to-Bar
9 Dumbbell Snatches
12 Box Jump Overs
6 Toes-to-Bar
9 Dumbbell Snatches
12 Box Jump Overs