"Gymnasty"

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Then...

Down & Back:

• High Knees
• Butt Kicks
• Kick Outs
• Lateral Shuffle

Skill (5-10 Min):

• Box Handstands
  * If you have these, walk your hands around the box *

A post shared by CrossFit Gymnastics (@cfgymnastics) on Feb 19, 2017 at 6:39am PST

Strength (5-8 Sets):

• Hip Flexor Raises

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Met-Con (6 RFT):

• 400m
• 15 Ball Slams (50/30)
• 10 Pull Ups
  * Rounds 1 & 4, 400m Run *
  * Rounds 2 & 5, 400m Row *
  * Rounds 3 & 6, .4 Bike Miles *

Mobility (NFT):

• Ankles/Calves/Shins
• Smash Shoulders w/Ball
• Banded Shoulder Distractions
• Dragon Pose
• Pigeon Pose
• Lizard Pose
• Foam Roll