Gymnastics: Is defined as Physical exercise designed to develop and display strength, balance, agility and mental capacity. This is three of the 10 fundamental skills of Crossfit.
You will be able to access the Vagabond Crossfit gymnastics WOD for each week here as well as any other crossfit and gymnastics related information that I think might benefit our community.
Visit the site, and come work those skills!
Thursday, December 6, 2018
Skill work and progressions for the Ring Muscle Up
3 minutes- bike, row or jump rope
then, 3 rounds of:
10 shoulder dislocates 5 each hand grip
20 second hollow hold
10 supermans with PVC hold 10 seconds
5 supinated bar rows- keep hollow
3 sets of:
20 second Handcuff stretch
30 sec arm arm stretches each side
10 sec bottom of dip holds with toes on the ground elbows up
2 sets of:
15-20 sec ring holds thumbs out
3-5 strict toes to bar can be assisted work the negative (scaled can do 10 'V' snaps)