Announcements
Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month.
Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.
CrossFit Silos – CrossFit
Gymnastics
Gymnasty 1: static+dynamic rig complex (4 Rounds for reps)
RIG COMPLEX
▪️I strict pull-up
▪️hold 3 full sec at top (3 reps)
▪️3 kipping pull-ups
▪️hold at top for 3 seconds (3 reps)
▪️3 kipping pull-ups
▪️hold at top for 3 seconds (3 reps)
——————-
Try 4 sets of above. Max total reps each set is: 16. Rest 30-60sec between sets.
Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10154806579093471/
Metcon
CF Mainsite Workout 05052017 (Time)
For Time:
50-40-30-20-10 reps for time of:
Wall-ball shots, (20/14)
Box jumps (24/20)
Cash Out
Banded KBS (5×15)
5×15 Unbroken Banded KBS
1 min rest between sets
You pick your weight. Keep the load the same all 5 sets please.
Banded KBS Movement demo: https://youtu.be/PN9dppWJcGQ
