CrossFit Bielefeld – Gymnastik
Gymnastics
Handstand Cycle Day 4
Warm Up: 2 Rounds Of:
25m Bear Crawl / Bear Walk
:30 Arch Hold
10 Plate Front Raises To OH @ 5151
:30 Hollow Hold
10 Jefferson Curl @ 5151
:30 Side Plank On A Bank Each Side
Then:
:60 – :90 Lying Partner PVC Behind The Body Stretch
Core & Shoulder Stabi : 3 Rounds
5 Box Slides
5/5 L-Sit Work Over A DB
:45 Hollow Wall Hold
Balance Work: 3 Rounds
:30 – :45 Headstand Hold
:30 – :45 Low Candle Hold
Handstand Work: 2 Times Each
:30 Wall Rocks
:30 Weight Shifts
:30 Shoulder Taps
Then:
Try Some Time „Free Standing“ @ The Wall w./ A Partner Spotting