Monostructural/Weightlifting Conditioning, Mid-Long Duration
“Runs & Buns”
In teams of 2, 1-18 rep ladder:
Shuttle run
Front squat
Teammates alternate full rounds
Gymnastics Skill & Stability Development
Low-rings arm extensions
Guided practice.
Demo video in movem library:
www.CrossFitGymnastics.com
After-Hour Accessory Exercise (Balance & Stability Focus)
Balance: Accumulate 3 minutes of single-leg balance (90 seconds each leg). Consider yoga poses.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 40-50% of front squat
max; no other prep work today.
