Volume Training for 10 minutes. Pick a gymnastic movement you want to work on and perform 3 reps on the minute for 10 minutes. This can be Push-ups, dips, pull-ups, muscle ups etc..
We will then do CrossFit Games Open Wod 12.1
Complete as many reps as possible in 7 minutes of:………..
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.