Crossfit WOD - Gymnastics and "Tread Water"

STRICT GYMNASTICS:Minutes 0:00 – 5:00: Handstand Floater Practice

Minutes 5:00 – 10:00: A) 5 Pausing Ring Rows (3 second pause at the top of row) B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

Minutes 10:00 – 15:00: A) 3 Inchworms to hollow hold B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.


2,000 Meter Row 150 Double-Unders 10 Rounds of “Cindy”


Rowing for distance is tough but inefficient technique can make it even harder to get through. If you find your self push off your toes, letting your seat hit your heals, or not producing the power you expect for the effort being given you are most likely breaking down in technique somewhere in your stroke. We usually drill legs, legs/hips, and legs/hips/arms drill, and it is a great drill for some, but if things still are not clicking for your I recommend these two drills from Coach, Collegiate rower, and Crossfit Team Champion Shane Farmer. Enjoy and ask for help if your need it!!!