Gymnastics 8/17/18

Ralston Creek CrossFit – Gymnastics

Today will be everything concerning gymnastic rings. pushing, pulling, and even core.

Metcon (Time)

Skill 1 / Core and Midline engagement: Ring Rollouts

3 Rounds:

20sec “I” rollout

20sec “Y” rollout

20sec Horizontal Ring Rows

WOD:

7 Rounds For Time:

7 Ring Pull-ups (kipping)

7 Toes Through Rings

7 Ring Push-ups

*15min time cap

Option:

7 Rounds For Time:

7 Kipping Ring Rows

7 Seated Toes Through Rings (on low rings)

7 Elevated Ring Push-ups

Rx+

7 RFT:

7 Ring Pull-ups

7 Toes Through Rings

7 Dips (on high rings)

Core:

50′ Plank Walk (dragging feet on plates)

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