Jamie
Workout of the Day
Gymnastics
Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…
An effective way to do this is to choose three exercises and do short skill sets.
Here is an example:
Three sets, NOT for time, of:
2-3 Rope Climbs
12-15 Toes to Bar
40-50 Double-unders
Come with a plan…and execute it!
Conditioning
“Taylor”
4 Rounds for time of:
400 m Run
10 Burpee Pull-ups (Pull-ups must start with fully extended arms)
Rx+ 5 Burpee Muscle-ups (men must wear 20 lb vest)
“CrossFit, like any form of exercise, is not without risk. But the benefits far, far outweigh them.” – Real Clear Science