GYMNASTIC WOD 1.12

WARM UP
ABDOMINAL KILLER WORKOUT
Double Tabata
- Abs in&out
- Spiderman
- Russian Twist
- Bycicle

FLEXIBILITY: 

• 10 Sit Up to Pikes
• 10  Sit Up to Straddles
• 20  Side Leg Swings Each Leg
• Hold Pancake Split  (2 Minutes)

 For Quality

3 ROUNDS: Team One

• 20 Second  L Hangs  
• 5 Toes to Bar from L Hangs  
• 5 Knees to Elbows  
• 5 Toes to Bars  

3 ROUNDS: Team Two

• 20 Second Tenuta di Plank
• 5 Push Ups
• 5 Gymnastic Push Ups
• 5 Plank up&down

3 ROUNDS: Team Three

• 20 Second Isometric Air Squat
• 5 Squat Jump
• 5 Pistols
• 5 Vertical Jump

CROSSFIT CKB