1200 North Federal Highway • Hollywood, FL 33020 • 954-924-4465 • shondelle@crossfit954.com

Core/Gymnastics Pyramid
PREWOD:

Core:

1 Min on/20 off 3 Rounds

Up-n-down Planks (weighted if necessary)

Hollow Body Holds

Russian Twist

 

METCON:
Core/Gymnastics Pyramid

600 Meter Run (3 short laps)

40 Pistols (Modified Empty Barball Lunge on back)

30 Pullups (Ring rows or Jumping Pullups) Rx+-C2B

20 HSPU (Modified Pike Pushups or on a box) Rx+=Deficit

30 Pullups

40  Pistols (Modified Empty Barball Lunge on back)

 

Time

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