Building Gymnastic Power!

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFKillearn Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Kettlebell Swing
  3. Sit-ups  
  4. Walking Lunge w/PVC Overhead
  5. Handstand Push-up (5-7 reps)
  6. Strict Pull-up (5-7 reps)

Announcements:

Bear Paw Tubing Trip Sunday June 8

Mobility:

Stretch: Wall Stretch

Skills & Technique: (Click below for links to more info)

Wod:

Building Gymnastic Power!
 
30 Strict Chest-to-bar Pull-ups
30 Deficit Handstand Push-ups
30 Strict Pull-ups
30 Handstand Push-ups
30 Ring Rows - feet and rings at same height
30 Strict Ring Dips
30 GHD Sit-ups
30 Hip Extensions
 
For time.
Time Limit: 40 Minutes