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….).

*Rain: Sprint 250m on rower or .75 on bike each partner. One partner works at a time.