Gymnastics is a critical component of the CrossFit prescription of constantly varied functional movement performed at high intensity. If a gymnastics movement, for example forward rolls, is programmed and you don't want to do it your options are either to do it or not do it, but if you don't, you must promise everyone that you will never fall down during a foot pursuit, end up on the ground during a fight, or roll your car and have to crawl out from a car that is sitting on the lightbar. We promise you to not program twerking, whatever that might be.
Meet upstairs at 1610.
Warmup:
PVC Warmup
25 Squats with three second pause at the bottom.
Dumbell Press
5, 5, 5, 3, 3, 3
Dumbell Row
5, 5, 5, 3, 3, 3
Sprint 10x100m w 90 seconds rest between sprints.
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