CrossFit Bielefeld – Gymnastik
Gymnastics
1: Handstand Cycle Day 8
Warm Up: 2 Rounds Of:
:60 PVC Lat Stretch On A Box
10m Crab Walk
:60 Banded Int. Rot. Stretch Each Side
10m HS Hops
:60 LAX Trap Smash w./ Moving Arms Each Side
:30 Ring Plank Rotations Each Side
Then:
:60 – :90 Sitting Patner Shoulder Opener
Core Strength: 3 Rounds
15x Leg Raises
5x Partner Lifts In Low Plank
:60 Rest
Handstand Work:
– Hold Box Plank For :10 – Walk Into L-Position And Hold For :10 – Split And Hold For :05 – Try To FreeStand – 3 Times Each Leg
– Banded Upswing – 10 Times
– Upswing & Partner FreeStand Work For :30 – 5 Times
– Banded Bounce Into FreeStand – 5 Times