GMCF Workout - Saturday, June 20th 2015

Movement Prep:
Wrist warm up

Warm-up:
2 rounds:

  • 20 reps One Legged jump rope + 5 see saw steps - Left
  • 20 reps One Legged jump rope + 5 see saw steps - Right
  • 20 Bear Crawl Touch
  • 10 Push Up
  • 20 Russian KB swing
  • 30 seconds Passive Hang

Workout:
In 30 Minutes accomplish...

  • 20 Barrel Rolls
  • 2 Min. In Handstand Hold
  • 5 Rope Climbs
  • 2 Min. In L-Sit Hold
  • 20 Forward Rolls
  • 1 Min. In Chin-over-Bar Hold
  • 20 Cartwheels
  • 1 Min. In Active Hang Hold

Not for time!
30 Min Cap