20 April 2019 - On Friday 26 April, Disco Friday is back!

Disco Friday is back on the diary!

On Friday 26 April, get ready for some serious lifting, some serious choonz, and of course, some serious Cinnamon Social!

WORKOUT OF THE DAY

Competition Class

A) Gymnastics Skill Work
EMOM x 7:
1-5 bar muscle-ups

B) Conditioning
15 minute AMRAP of:
"Karabel"
3 Snatch (60/40 kg)
15 Wall balls

- 2 minute transition -

7 minutes to establish a 1 rep max for:
1 Power snatch + 1 Overhead squat + 1 Snatch


Gymnastics Strength & Skill

A) Skill & Flexibility Work

10 minute AMRAP, for quality:
5 Tri-Pod (or 20 second full headstand)
30 seconds bridge hold
10 Sit-up to pancake

B) Strength

4-6 Sets of:
10 False grip ring chin-ups
Max ring support
10 Hanging tuck-ups

4-6 Sets of:
10 Feet elevated ring push-ups
15 Superman rocks
20 Hollow rocks


CrossFit

A) Conditioning

With a partner, complete a 20 minute AMRAP of:
"Karabel"
3 Snatch (60/40 kg)
15 Wall balls (9/6 kg)
* Alternate complete rounds