CFP:
A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on, e.g., Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B. Complete as many rounds and reps as possible in 5 minutes of:
95/65lbs Thrusters x 10 reps
Pull-Ups x 10 reps
Rest 5 minutes and then…
Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 10 reps
Sit-Ups x 10 reps
CFF:
A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on, e.g., Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B. Complete as many rounds and reps as possible in 5 minutes of:
DB Thrusters x 10 reps
Ring Rows x 10 reps
Rest 5 minutes and then…
Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 10 reps
Sit-Ups x 10 reps
