Cable Crossfit CrossFit WOD

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:

Take 10 minutes to stretch out shoulders and lower body



Gymnastic’s Challenge

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups/Bar Muscle-Ups/Hips to Rings

Rest 60 seconds

2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)/Assisted Pistols

Rest 60 seconds

2 Minutes of
Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)



Every minute on the minute for 21 minutes

Minute 1: 10-15 Kettlebell Swings (32/24kg)

Minute 2: 8 Burpee Box Jump Overs (24/20″)

Minute 3: 10 Toes to Bar[/fusion_text][/fullwidth]