WOD 4 – AMRAP Gymnastics CrossFit Workout
10 Minute AMRAP (Alternating Movements)
- 2 Pegboard
- 100ft Handstand Walk
Rest 5 min
10 Minute AMRAP (Alt. Movements)
- 7-5-3 Pull Up/Chest-To-Bar/Bar Muscle-up
- 50 Double Unders
Rest 5 min
10 Minute AMRAP (Alt. Movements)
- 20 GHD
- 30 Push Ups
Source: CrossFit Inc
7 IMPORTANT GYMNASTIC EXERCISES FOR CROSSFITTERS AND HOW TO MASTER THEM
WOD 5 – Regionals 9.3 (Europe)
20 min AMRAP
- 250m Row
- 10 Burpees (8-foot target)
- 10 Ring Dips (shoulder below elbow)
This is a Regionals workout, so feel free to scale it appropriately.
CROSSFIT TRAINING TIPS TO HELP YOU MASTER DIPS
Image Sources
- Thuri Helgadottir: Pete Williamson Photography
- pistol squat: Photo courtesy of CrossFit Inc.