Handstand Cycle Day 9

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