GYMNASTICS DEVELOPMENT
AMRAP 9
PERFORMANCE
Ascending Ladder for 9 Minutes:
2 Strict HSPU, 5m HS Walk, 20 Double Under’s
4 Strict HSPU, 5m HS Walk, 20 Double Under’s
6 Strict HSPU, 5m HS Walk, 20 Double Under’s
8 Strict HSPU, 5m HS Walk, 20 Double Under’s....
Increase by (2) SHSPU until time cap is reached.
FITNESS
Box HSPU or HR Pushup
10 Belly Facing Hand stand Shoulder Taps
40 Single Skips
CONDITIONING
PERFORMANCE
Every 5 mins (4 Rounds)
200m Run
10 Hang Power Cleans 50/35
15 Burpees to Target (target must be 6 inches above tallest reach)
FITNESS
10 Burpees 2 Target
