Gymnastics Bonanza
CrossFit Dunwoody – CrossFit
Gymnastics Bonanaza (AMRAP – Rounds and Reps)
20 minute AMRAP with a partner (L3)
15-10-5
GYMNASTICS MOVEMENT (see list below) & Burpees
*200m Sprint each partner (one at a time) after you complete all of the 15-10-5
Gymnastics Movements:
Round 1: T2B
Round 2: Push-ups
Round 3: C2B
Round 4: Ring Dip
*start back at T2B for Round 5
20 minute AMRAP with a partner (L2)
15-10-5
GYMNASTICS MOVEMENT (see list below) & Burpees
*200m Sprint each partner (one at a time) after you complete all of the15-10-5
Gymnastics Movements:
Round 1: K2E
Round 2: Push-ups
Round 3: Pull-up
Round 4: Ring Dip
*start back at K2E for Round 5
20 minute AMRAP with a partner (L1)
15-10-5
GYMNASTICS MOVEMENT (see list below) & Burpees
*200m Sprint each partner (one at a time) after you complete all of the 15-10-5
Gymnastics Movements:
Round 1: V-ups
Round 2: Box Push-ups
Round 3: Ring Row
Round 4: HR Push-up
*start back at V-ups for Round 5
*Both Partners will do 15-10-5 of the Gymnastics Movement AND Burpees. Partners divide work however they want and can work at the same time if they want. All 15 of the gymnastics movement and burpees must be completed before moving on to the 10 (i.e. Partner 1 does 15 T2B while Partner 2 does 15 Burpees, then they switch and Partner 2 does 15 T2B while Partner 1 does 15 Burpees, then on to the set of 15….).
*Scoring is Rounds (completing the 15-10-5 and run) plus total reps completed by both partners in the unfinished round.
*Rain: Sprint 250m on rower or .75 on bike each partner. One partner works at a time.