Gymnastics Seminar Saturday, (10/31) 5 hours of skills and progressions to help you succeed with pull-ups, handstand push-ups, muscle-ups, pistols etc. Sign-up now before its too late!
CFPC – CrossFit
Dumbbell waiters walk 100′ per arm
Bear crawl 100′
10 Wall therapy squats
Spiderman lunge down, Inch worm back
Handstand walk skill practice.
Intermediate practice handstand holds.
TIGHT CORE, STRAIGHT LEGS
25 Kettlebell swings
50′ Handstand walk
150′ Walking lunge (knee to floor, no hand assistance. 3 Gym lengths, wall to wall.)
25 min CAP
Handstand walk scale:
a) Bear walk (shoulders over hands, hips high)
b) Kick to stand on wall, shift weight from one shoulder to the other, 15x per side
c) Kick to stand on wall, perform shoulder taps 12x per side
ROMWOD Cool down
Hold each pose for 2 minutes.
2 sided poses =1 minute per side.
a) Lizard pose right and left
b) Pigeon pose right and left
c) Twisted Cross pose
d) Downward dog pose
e) Puppy dog pose