Workout 3.12.15

Nickname: Gymnastics 15.3 lower body assault

Cloud 9 CrossFit – Gymnastics

Warm-up

3 rounds of:

10 Box high step ups

10 narrow stance air squats

10 arm circles

Skill

Box jumps

1. Points of performance

2. Steps vs jumps speed efficiency

WOD

Metcon (Time)

10 rounds for time:

10 box jumps to single leg 24/20

10 ab mat sit ups

Cashout

Fairy Jump TABATA (AMRAP – Reps)

Feature Video

Phil’s Journey For A Better Life