This weeks CrossFit Gymnastics WOD vlog gets you working your core and straight arm strength utilising ring rollouts, ring archer pushups, ice cream makers and more!

Brilliant carry over to plenty of CF Gymnastics movements such as toes to bar, muscle ups , pullups.

Warmup:

10x Burpees

10x Squats

x2

Specific Warmup:

3x Reaching Inch Worm

3/3x Floor Archer Pushups (scaled to knees if needed)

20 Sec Hang

x2

Look at positions and weaknesses here before moving to the rings.

A)

3x Ring Pushup

1x Ring Roll Out

3x Right Archer Pushup

1x Ring Roll Out

3x Left Archer Pushup

1x Ring Roll Out

3x Ring Pushup

1x Ring Rollout

Rest 2-3 Min

x6

Scale:

Bring the rings higher to an angle which you can perform the movements.

B)

Ice Cream Makers:

4x Max Reps with good form

Rest 2 Min between

Scale ( Knees tucked to chest, SL, or Inversion hold on rings)

C)

Rings Turned Out Plank:

Accumulate 3 Min Hold

Scale to Plank on floor

Music used can be found at www.hooksounds.com

Follow me here:

https://www.instagram.com/_philhope_/

https://www.facebook.com/PhilHopePT/

To show your support click the Subscribe button!