CrossFit Bielefeld – Gymnastik
Gymnastics
Handstand Cycle Day 5
Warm Up: 2 Rounds Of:
10 No Push Up Burpees w./ 4 Mountain Climber Each Rep
:30 Ring Plank Rotations
:60 Hanging Shoulder Stretch Int. + Ext. Rotations
:60 LAX Ball Lat Smash
:60 Banded Arm Raises
:60 LAX Ball Delta Smash
:30 Lying Plate Cycles
10 Inch Worm
Core & Shoulder Stabi : 3 Rounds
10 Roll Out´s
5 Headstand Leg-Lowers
:15 Parallett L-Sit Hold
Balance Work: 3 Rounds
:45 – :60 Headstand Hold
:45 – :60 Low Candle Hold
Handstand Work: 2 Times Each
:30 HSH
:30 Wall Facing HSH
:30 Wall Rocks
:30 Weight Shifts
:30 Shoulder Taps
Then:
Try Some Time „Free Standing“ @ The Wall w./ A Partner Spotting