Get Gymnasty

August 31, 2017



Hey gang, so far this week we've had a classic crossfit triplet, a max day, and a pure aerobic day.  Kudos to everyone who is competing day in and day out regardless of the challenge... I know with this variety of events there are going to be some outside your "wheelhouse"!


Tomorrow brings another type of challenge, in the form of a gymnastics metcon.  The goal here is to showcase your skills in a variety of challenging movements.  As always, scale as needed!







WARMUP:  Alt OTM x 4 each - 8 medball cleans, 8 ring rows


SKILL:  Review pistols, warm them up 


WOD:  Gymrap


Rx:  AMRAP 12 minutes of:  6/10 hspu (kip), 10 ttb, 10 pistol squats (5/side), 10 ctb pullups


Scaled:  10 HR pushups, 10 hanging knee raise, 10 pistols to box, 10 jumping pullups


TG:  Scale movements as needed

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