Gymnastics Practice | WOD 1/7/21

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 (Time)

15-12-9-6-3 Reps For Time:

Toes to Bar

Box Jumps, 24/20″

Row for Calories

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