Gymnastics Oct 19th

5 Minutes

• Gymnastics Warm up and Shoulder Mobility

Warm up 3-5 Min of:

• 10 sec Handstand Holds
• 3 Broad Jumps
• 5 Hollow Body rocks
• 5 Indian Push  ups

Skill Work: 10 -15 Minutes Handstand Push up variations

WOD: AMRAP in 15 minutes of:

• 2 HSPU
• 6 Pull Ups- rx'd
• banded- blue or less- int
• ring rows-beginners
• 8 KBS

Rope Climbs Hear we come!

5 Minutes  Zone 1 Gymnastics Warm up
+
3 rounds warm up of:

• 15 sec ring holds
• 5 kness to elbows
• side plank walk 5 "steps" each direction

3 minutes FLEXIBILITY -yes I said that!

Skill Work: Rope climbs

12 Min AMRAP of:
1 rope climb ( I will go over scaling)
200 M run
10 Hand Release Push ups

Cash out: Accumulate 2 minutes of belly facing HS holds - Tight body- NO SAGGING BACKS!