Tuesday 21/11/2017


CrossFit SPEED – Gymnastics

Movement Prep

2 x

10m Frankensteins

6 tempo Pikes

10 lateral leg swings

4 Hanging shrugs

Core

9 Min EMOM

1 – 45 Second Ring support hold

2 – 20each side side plank

3 – 12 arch rocks

Skills

Frog holds

Free standing Handstands

HS push up work

* this will include how to kip, how to set, how to control positions and how to progress not only with safety but sufficiency

Mobility

2min Loaded forward fold

2min couch stretch each side

2 x 6 jefision curls

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