5/15/12 CrossFit Gymnastics & The Rings

-Written by KC

CrossFit Kids Koai'a & Max perform the longest plank hold on the elbows EVER in our box 7:40 & 7:47! The CrossFit Kids class was OVER and these guys were still going at it!

Using spotters for the L-Sit on the rings

Workout of the Day

Warm Up:

Run 400 m.

50 Double Unders

Squat Stretches

Skill:

3 X 30 sec. L-Sit hold on the rings

-with spotter if needed

WOD:

For time:

Run 400 meters

95/65 pound Thruster, 21 reps

21 Pull-ups

Run 300 meters

95/65 pound Thruster, 15 reps

15 Pull-ups

Run 200 meters

95/65 pound Thruster, 9 reps

9 Pull-ups