Gymnastics Conditioning, Short
“Connie”
AMRAP 7:
23 box jumps
23 jumping air squats
30-second rest
Height: 24/20 or “easy” height
3 minutes of rest
“Pebbles”
AMRAP 7:
27 dumbbell bench presses
30-second plank hold
30-second rest
Load: 2x50/2x30 or medium wt
3 minutes of rest
“April”
AMRAP 7:
30 calorie row
30 kettlebell suitcase deadlifts
30-second rest
Load: 1x70/1x44 kettlebell
After-Hour Accessory Exercise
Posterior Chain: 3 sets of 10 glute bridges with bar, across.
Balance: Accumulate 4 minutes of single-leg balance (2 minutes each leg). Consider yoga poses.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Get a single kettlebell for the warm up; get two lightweight dumbbells.