CrossFit/SN- Gymnastics Skillz Capacity Training
Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.
A) Warm Up
Min 1: 10 Ring Rows + 5 Push-ups
Min 2: 10 Feet Together Squats + 10 Toes Touches
Min 3: 45 Second Plank hold
Choose between 4-10 reps (10 reps will be 100 pull ups)
*Score the reps you Complete each round (note the round/reps you start to lose form)
**Goal is to have perfect reps each round for 10 rounds (you may get off rhythm in later rounds but perfect rhythm reps are the goal)
Otherwise continue with your given reps to perfect from.
(3 sec negative + 3 sec press w/ no pauses btw)
*Choose a weight that allows for this tempo and reps to be competed. Your shoulders and strength gains with thank you! 🙂
Rest 1 min
(3 sec from chest to ground, w/ 1 sec rest on ground + explosive pull from the ground to chest, and 1sec rest @ Chest)
Rest 1 min
x 4 sets each