MONDAY 2/20/2017

Open 1.1

We're going back to basics since the Open is only a few short days away! Everyone will be working on body shaping exercises, which are going to be the most important part of the next 5 weeks' programming. Good body control is the secret to good gymnastics. 

ALL 

1x20 cat-cows

1x20 kips

*Focus is on the shape of your back and ribs. Move slowly through tight hollow and tight arch positions while keeping glutes tight, and feet together on the kips.

Scaled 

Spend 10 min working on Low-Med-High-Low Butterfly Pull Ups

*Your guide is effort, and focus is maintaining the butterfly motion. The Low will be a Mini-Butterfly, then try to pull slightly higher with each rep, then FINISH WITH A MINI-BUTTERFLY! (That's important!) The High rep may only be a couple inches higher than Low, or it could be a C2B.

Rx

For time:

• 5x6 unbroken Pull-Ups

Rx+

For time:

• 5x10 unbroken C2b