The MVMT LAB – Functional Fitness Classes
Warm-up
Gymnastic Warm-Up #1 (No Measure)
Ring Work – 2 rounds of:
10 second L-Hang (tight knees, pointed feet)
10 second Support Hold (straight, tight legs and pointed feet)
5 Ring Pushups
5 Ring Rows
3 Ring Dips
THEN Bar Work – 2 rounds of:
10 Second Tuck Hang
5 Strict Pull-ups
3 Kipping Pull-ups or Attempts
5 Parallette Pushups
Fairy Bread (Time)
Sport
3 rounds
500/450m Row
50’ Handstand walk
25 GHD’s (25 V-Ups)
Fit
3 rounds
500/450m Row
25’ Handstand walk (or 10 Handstand Shoulder Taps)
20 GHD’s + 6in Riser (25 V-Ups)
Lifestyle
3 rounds
300/250m Row
50’ Bear Crawl
25 Sit Ups
Target Time: 11-13 minutes
Time Cap: 16 minutes
Metcon
Gymnastic Circuit
10min Working on Handstand Walks/Wall Walks/Lateral Walks Around a Box/Pike Bear Crawls
Perth (Time)
Sport
4rds
500m Row
25ft Handstand Walk
20 GHD Sit Ups
4rds
500m Row
10ft Handstand Walk
15 GHD Sit Ups to 6 inch target
4rds
300m Row
50ft Pike Bear Crawl
20 Sit Ups