Gymnastics Practice | WOD 12/3/20

Crossfit Charlottesville – CrossFit



Take 10 minutes to play with some inversion practice, Handstand Holds, or Handstand Walking. Not sure where to start? Take a look at the videos below.

Handstand Hold Progressions:

Handstand Walking Progressions:


Take 10 minutes to dial in your bar kip. Take a look at the video below to start practicing moving toward a kipping pull-up. For the more advanced, play with butterfly pull-ups, higher rep sets, or even bar muscle-ups.

Metcon (No Measure)

EMOM for 12 minutes:

1) 6-12 Toes to Bar

2) 30-40 second Weighted Plank

3) 40-60 Double Unders

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