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CrossFit MetCon & Strength

Get ready to push your limits with a powerful mix of gymnastics strength and heart-pumping conditioning — you'll finish feeling strong, sweaty, and seriously accomplished!

robbo

Created by

robbo

Workout Breakdown

Warm-Up

1

Jump Rope

3 sets × 60s, 60s, 60s

1

Arm Circle

2 sets × 15 reps, 15 reps

1

Hip Circle

2 sets × 15 reps, 15 reps

1

Inchworm

2 sets × 8 reps, 8 reps

1

Scapular Pull-Up

2 sets × 10 reps, 10 reps

Strength Primer — Gymnastics

Pullup Progression

Progressive exercise

1

Dip - Rings

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

L-sit Progression

Progressive exercise

MetCon — AMRAP 16 Minutes

8 circuits
1

Double Under - Jump Rope

1 set × 30 reps

Pullup Progression

Progressive exercise

Pushup Progression

Progressive exercise

4

Ab Rollout - Rings

1 set × 10 reps

5

Jump (Knee Tuck)

1 set × 10 reps

Accessory Work

3 circuits

Row Progression

Progressive exercise

2

Hollow Body Hold

1 set × 30s

Cool Down

1

Child's Pose

1 set × 60s

1

Doorway Chest Stretch

1 set × 45s

1

Lat Stretch

1 set × 45s

1

Pigeon Pose

1 set × 60s

1

Seated Forward Fold

1 set × 60s