Wed, Jun 17, 2026 CrossFit
Gymnastics (Strict Dip/Push-up)

**Warm-up (All Levels):**
Complete 2 rounds of:
20 second Ring Support Hold
5 Box Dips, 5 Push Ups, or 5 second Plank Hold
*Modify the ring support hold to assisting with feet on ground. Can also be done with hands on boxes or benches.

WORKOUT
**Level 1**
6-8 minutes working up to max set of Incline Push Ups
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Push Ups or 3-5 second Plank Holds to warm up body

**Level 2:**
6-8 minutes working up to max set of Box Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Dips to warm up body

**Level 3 **
6-8 minutes working up to an unbroken set of max Strict Ring Dips
*Recommended rest would be about 60 seconds between attempts.
Spend the first few rounds doing 1-3 Ring Dips to warm up body

SoFi Stadium

50 GHDs (or V-Ups)
-into-
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 GHDs (or V-Ups)