Industrial Athletics – CrossFit
Those in the advanced gymnastics course have been learning the proper progression of Mobility, Strict, Dynamic. Time to bring that to everyone. Strict gymnastics movements today. This will help you determine whether you have the needed strength to start add dynamic movement. Did we find a hole in your game? This can be something you work on in Open Gym.
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
5 Strict Chest to Bar Pullups
10 Strict Ring Dips
20 Box Jumps (30/24)
Scaling:
Platinum: As written above. Must jump up.
Steel:
20 Min AMRAP:
5 Strict Pullups
7/5 Strict Ring Dips (may use red band)
15 Box Jumps (30/24)
Brass:
20 Min AMRAP:
5 Strict Pullups (may be banded)
10 Box Dips
20 Box Jumps (24/20)
Bronze:
20 Min AMRAP:
10 Ring Rows
7 Pushups (May use box)
15 Box Jumps (24/20/short box)