FrictionCrossFit – Gymnastics Club

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Warm-up

2:00 Pike Stretch

20 Bridge push ups

1:00 Partner PVC SH Extension

+

x2


3 Forward Roll to hang

3 Kip to Support

or

x2

3 Skin the Cat or 3 German Hang


:10 Top Ring Support

:10 Bottom Ring Support

Ring Dips (Strict w/ Vest )


R: Double Box

L: Single Box


3 sets Max Reps Each


3:00 rests

Front Lever

Hanging from Rings or Bar, with straight arms pull hips level with Shoulders.
x5


Front Lever


Strict T2B


*match Seconds in hold with T2B


2:00 rests

Metcon (AMRAP – Rounds and Reps)

Competitive


AMRAPx7


15 Jump Squat


10 Clap Push up


5 Clap Pull up



Recreational


AMRAPx7


15 Jump Squat


10 Clap Box Push up 20/24


5 Kip Pull up



Lifestyle


AMRAPx7


15 Jump Squat


10 Box Clap Push up 24/30


5 Bar Kip