Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Push Ups x 5 Meters
Pistols x 3-5 reps each leg”
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Choose a weight that is challenging and will get you better!
EVERY movement must be virtuous. Expect and accept nothing less.
WOD Courtesy of CrossFit Invictus 🙂