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.