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6 Tough AMRAP Gymnastic CrossFit Workouts for Committed Athletes

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

handstand walk rich froning scaling crossfit open workout 19.3Source: CrossFit Inc
Handstand walk from Rich Froning

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 

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