WOD 8.14.19 “Gymnasty”

Warrior’s Path CrossFit – CrossFit

Gymnastics

Power Monkey Fitness Training Camp – Press Handstand Session Part 1

(OBJECTIVE – Compress)

3×10 Leg Lifts – Pike

3×10 Leg Lifts – Straddle

(OBJECTIVE – Stacked body)

10 Standing Straddle Drag ( jump if needed) – Forward

10 Standing Straddle – backwards

(OBJECTIVE – Movement Pattern)

10 Jump Touch Feet – keeping hollow body **NO ARCHING**

Gymnastics

The Gymnastics Course – Kipping Pull Ups

(OBJECTIVE – Hollow Body) **NOT A HIP POP**

3 x 8-10 Arch Hollow Swings – Active Shoulders

3 x 8-10 Big Arch Swings – Same position – pull w/ lats

(OBJECTIVE – Controlled descent) – shoulders stay active

3 x 8-10 Hollow at top – body hollow – feet slightly in front

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Pull Ups

10′ Handstand Walk