Crossfit Gymnastic Workouts

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  • 6RFT:
  • 4x HSPUs
  • 4x Box Jumps (28/24")
Short Other Box Jumps Hand Stand Push Ups
  • 5 Rounds for Time
  • -30 second handstand against a wall,
  • – followed by a 30 second static hold at the bottom of the squat
For Time Hand Stand Push Ups
  • 25 reps for time
  • – Handstand 10 seconds jack-knife to vertical jump
For Time Hand Stand Push Ups
  • Metcon (No Measure)
  • ” Tabata ”
  • 20 Secs Hollow Rock Hold
  • 10 Secs Superman Hold
  • 8 rds
Other Hollow Rock Superman
  • 30 Muscle-Ups (Time)
  • 30 muscle-ups for time
For Time Muscle Ups
  • Metcon (No Measure)
  • Skill: (Not for Time)
  • 7 Rounds
  • 20 sec. L-Sit Hold
  • 3 High Box Jumps (You choose the height)
For Time Box Jumps
  • 8 rounds for time of:
  • 10 Kettlebell Taters, 53/35 lbs
  • 6 Toes-to-bars
For Time Toes to Bar
  • For 8 cycles:
  • AMRAP in 1 min of:
  • 1 Atlas Stone Ground To Shoulder, 142/93 lbs
  • 5 Box Jump Overs, 24/20 in
  • *Rest 1 min between each cycle. For each cycle restart the AMRAP.
AMRAP Box Jumps
  • 8 min Clock
  • C/P: ODD: Max 10 m Sprint
  • EVEN: Max TTB
Other Toes to Bar
  • 4 Rounds
  • 3 min AMRAP
  • 7 Pull-ups
  • 7 Box Jumps
  • * Rest 2 min after each round
  • 24/20″
For Time AMRAP Box Jumps Pull Ups
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