Gymnastics Practice | WOD 12/17/20

Crossfit Charlottesville – CrossFit

Gymnastics

Handstands

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:

https://youtu.be/-MBL10gv_So

https://youtu.be/CuewhSqejww

Handstand Walking Progressions:

https://youtu.be/7CG9hNTlYWU

Kipping

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.

https://youtu.be/pRUSv8LqOs8

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 minutes:

12/9 calorie Row

6 Strict Handstand Push-ups*

*add a deficit for a little extra spice

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