Thanks Cassie!

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Thanks to Cassie Edmiaston for the great Tumbling and Gymnastics Seminar!

Handstand and Shoulder work is always applicable to CrossFit!

Dynamic warm up

Group warm up

50 n 50 ghd.

Warm up emom for 10 minutes
Min 1 -30 seconds Handstand walk/hold
Min 2 -30 seconds alternating KB snatch

Shoulder bully

For time.
500 meter row
15 power snatch 105/ 75
500 meter row
12 power snatch 125 /85
500 meter row
9 power snatch 145/100

MaD Mobi
Press ups
Hamstring up n over
Calf stretch.



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