Gymnastic #6 (Strenght#1/HeadStand/Handstand)

CrossFit Bielefeld – Gymnastik

Warm-up

Gymnastic Warm Up #4 (No Measure)

25m Inch Worm + Broad Jump

1:30 PVC OH Mobility Stretch

8m Alligator Drills Left

1:30 Seal/Sphinx

8m Alligator Drills Right

1:30 Tactical Frog

25m HS Hop + Alt. Wheel

Gymnastics

Gymnastic Strenght #1

Every 1:30 For 4 Rounds (Try To Work :45 – :60)

Push Up / Russian Push Up

Wall Bar L-Sit Hold / Wall Bar High Knees Hold

Strict Wall Bars Pull Up / Negative Wall Bars Pull Up

Alt. Pistols / SL Step Ups

1 Round Of Durante Core (10 Hollow Rocks / 10 V-Ups / 10 Tuck Ups / :10 Hollow Hold)

15:00 Of Handstand Or Headstand Practice

Choose A Skill And Work For 15:00 Through The Progression.

In The End Try To Hold A Perfect Form For 2:00 Unbroken.